The effects of exercise order during resistance training on muscular strength

Abstract

The objective of this study was to compare the muscular strength adaptation during resistance training performed through two methods of exercise order. Thirty recreationally active, resistance untrained men were recruited as research participants and were divided into three groups based on their specific tasks to be performed during six weeks training intervention; i) order A (multi-joint followed by single-joint exercises) ii) order B (single-joint followed by multi-joint exercises) and iii) control group. Bench press was performed as multijoint while chest fly was performed as single-joint exercises. 1RM value for bench press and chest fly exercises were measured pre and post training intervention as an indicator for muscular strength adaptation. Repeated measure analysis of variances (ANOVA) was conducted to determine the effects of training intervention in each groups. The percentages of 1RM score changes during the post test was compared between all groups using one way ANOVA. Results showed that both order A and order B groups improved their 1RM value for both exercises. Bench press 1RM was found to be greater in order A group. Findings of this study suggested that performing a multi-joint exercise first promote greater gain for the multijoint exercise while performing single-joint exercise first lead to no differences in single joint exercise strength gain.

Intervention Effect Study on Recovery Effect of Cold Bath after Resistance Training

“…In the research on the intervention effect of cold bath on the recovery effect of resistance training , many scholars have studied it and achieved good results, for example : Moghadam BH et al found that compared with the control group (-16.5%), TWI (30min in water at 29°C) helps maintain peak leg muscle power (-4.1%) after 24h downhill running [3]. Japilus S investigated the effect of 45-60min high-intensity swimming interval training 10h after high-intensity interval running on the recovery of running performance in triathletes [4]. The research in this paper will use literature method, experimental method and mathematical statistics method to sort out the existing literature data, and carry out experimental research on the basis of the existing research results.…”