Connect
To Top


Better Results With Simple Training


Better Results With Simple Training

Studying what types of exercises most effectively and efficiently elicit gains, Paulo Gentil and colleagues aimed to examine the effects of adding two single-joint exercises (e.g., biceps curls and triceps extensions) to two multi-joint exercises (e.g., lat pulldowns and chest presses) on upper-body muscle size and strength in untrained young men.

After 10 weeks of either a multi-joint training only program or a combined multi-joint plus single-joint training program, these investigators found that both training programs promoted significant increases in upper arm size and strength. There were no significant differences between the two training programs.

For young beginner lifters seeking to gain muscle size and strength, the advice is to keep it simple. A focus on incorporating only multi-joint exercises into your lifting programs can yield maximum results and give you the most “bang for your buck.” Adding single-joint exercises at this stage to a multi-joint program will not necessarily generate additional benefits.

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • IRON MAN CHALLENGE 2: JACKED SHOULDERS IN 15 DAYS

    IRON MAN MAGAZINE CHALLENGE: SEASON 1 ​​ Be part of Iron Man Magazine’s First Challenge Season designed to jump-start your body...

    IronManJune 18, 2021
  • Only Constant in Life is Change

    In all areas of life, it is important to have a backup plan which I like to refer to as Plan...

    IronManApril 7, 2020
  • Thinking About Competing? 

      Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself...

    IronManFebruary 25, 2020
  • Power Rack Training

    The big steel cage placed in front of the mirror at your gym is good for a lot more than just...

    ironashleyJanuary 14, 2020
  • Get Grounded For Good Vibes

      “Every human brain is both a broadcasting and receiving station for the vibration of thought” – Napoleon Hill   Your...

    irongraphicsDecember 20, 2019
  • Is Bread DEAD?

    Bread is often vilified when it comes to reducing fat, building muscle and overall health, but is bread really all that...

    irongraphicsMay 22, 2019
  • Train Your Mind for Peak Performance

    What is Flow?   Flow is the state of achieving optimal performance by being completely absorbed in the present moment. Individuals...

    ironashleyMay 3, 2019
  • Banana Vanilla Protein Pancakes

    Say goodbye to frozen waffles. We’ve got your new favorite high-protein breakfast option.   In a Blender combine: 1/2 cup old...

    ironashleyApril 26, 2019
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018