Single vs. multi-joint resistance exercises: Effects on muscle strength and hypertrophy
Open accessAbstract
BACKGROUND: Some authors suggest that single joint (SJ) exercises promote greater muscle hypertrophy because they are easier to be learned and therefore have less reliance on neural factors. On the other hand, some authors recommend an emphasis on multi-joint (MJ) exercises for maximizing muscle strength, assuming that MJ exercises are more effective than SJ exercises because they enable a greater magnitude of weight to be lifted. OBJECTIVES: The present study aimed to compare the effects of MJ vs. SJ exercises on muscle size and strength gains in untrained young men. PATIENTS AND METHODS: Twenty-nine young men, without prior resistance training experience, were randomly divided into two groups. One group performed (n = 14) only MJ exercises involving the elbow flexors (lat. pull downs), while the other (n = 15) trained the elbow flexors muscles using only SJ exercises (biceps curls). Both groups trained twice a week for a period of ten weeks. The volunteers were evaluated for peak torque of elbow flexors (PT) in an isokinetic dynamometer and for muscle thickness (MT) by ultrasonography. RESULTS: There were significant increases in MT of 6.10% and 5.83% for MJ and SJ, respectively; and there were also significant increases in PT for MJ (10.40%) and SJ (11.87%). However, the results showed no difference between groups pre or post training for MT or PT. CONCLUSIONS: In conclusion, the results of the present study suggest that MJ and SJ exercises are equally effective for promoting increases in upper body muscle strength and size in untrained men. Therefore, the selection between SJ and MJ exercises should be based on individual and practical aspects, such as, equipment availability, movement specificity, individual preferences and time commitment.
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When effort is matched, multi-joint and single-joint exercises, machine-based and free-weight movements promote similar localized hypertrophic adaptations.
“the general literature demonstrates that when effort is matched, these modalities promote similar localized hypertrophic adaptations [153,154].”
From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [153]
The Discussion reports similar muscle-size gains from multi-joint and single-joint exercises in untrained men. The Resistance Training Protocol says both groups performed sets to concentric failure. The study measured elbow-flexor thickness but did not independently compare machine-based with free-weight movements or establish the finding across muscle groups and training populations. (LLM, conf=0.88)
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- Authors
- Gentil, P., Soares, S., & Bottaro, M.
- Affiliations
- Universidade de Brasília (BR)
- Corresponding author
- Gentil, Paulo
- Venue
- Asian Journal of Sports Medicine
- Publisher
- Brieflands
- Published
- 2015-03-22
- Volume
- 6
- Issue
- 1
- Pages
- e24057-e24057
- ISSN
- 2008-000X (ISSN-L)
- 2008-7209
- PMC
- PMC4592763
- OpenAlex
- W2146853139
- Cited by
- 67
- References
- 33
- Citations by year
- 2026: 3 · 2025: 7 · 2024: 5 · 2023: 4 · 2022: 2 · 2021: 7 · 2020: 12 · 2019: 5 · 2018: 6 · 2017: 6 · 2016: 6 · 2015: 3 · 2014: 1
- FWCI
- 7.23
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Licence
- cc-by-nc
- Locations
- Asian Journal of Sports Medicine (publishedVersion, cc-by-nc)
- Europe PMC (PubMed Central) (publishedVersion, cc-by-nc)
- PubMed Central (publishedVersion, cc-by-nc)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- muscle hypertrophy, muscle strength, elbow flexors, biceps curl, lat pull-down, isokinetic peak torque, muscle thickness, untrained young men, resistance training
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