Best Physio St Kilda Acland Street - Bulk Billing St Kilda Physio
  • Home
  • About
    • Our Story
    • Our Philosophy
    • Why Us?
    • FAQ
    • Team
    • Fees
    • Services
    • Join Our Team
  • Resources
    • Symptom Checker & Exercises
    • Blog
  • Book
  • Contact

Multi-Joint vs. Single-Joint Resistance Exercises: What's Best for Your Fitness Journey?

3/22/2024

0 Comments

 
When embarking on a resistance training journey, one of the most common dilemmas faced by beginners and seasoned gym-goers alike is choosing between multi-joint (MJ) and single-joint (SJ) exercises. Both types of exercises offer unique benefits and can be pivotal in shaping your fitness regimen. Recent studies shed light on their effects, helping you make an informed decision tailored to your goals.

Understanding the Basics
Multi-Joint Exercises involve two or more sets of joints and muscle groups. Classic examples include squats, bench presses, and deadlifts. These exercises are lauded for their efficiency in working multiple muscles simultaneously, potentially offering greater functional benefits.

Single-Joint Exercises focus on isolating one joint and primarily targeting a single muscle group, like bicep curls or leg extensions. They are often recommended for targeted muscle development and rehabilitation purposes.
The Research SpeaksTwo significant studies provide insight into the ongoing debate between MJ and SJ exercises. Gentil et al. (2015) found that both MJ and SJ exercises produced similar increases in muscle size and strength in untrained men, suggesting that neither type is superior for beginners aiming to increase muscle mass and strength[1]. On the other hand, Paoli et al. (2017) demonstrated that when the total work volume was equated, MJ exercises led to greater improvements in VO2max and muscle strength than SJ exercises[2]. This suggests that MJ exercises might offer added benefits for improving cardiovascular fitness and functional strength.

Making the Choice: What's Best for You?
The selection between MJ and SJ exercises should align with your fitness goals, practical considerations, and personal preferences:
  • For General Fitness and Functional Strength: MJ exercises may offer more bang for your buck by engaging multiple muscle groups, improving coordination, and enhancing cardiovascular health.
  • For Muscle Isolation and Rehabilitation: SJ exercises are invaluable. They allow for targeted muscle strengthening, which is particularly beneficial for rehabilitation and addressing muscle imbalances.
    ​
Practical Advice
  • Beginners are advised to incorporate both MJ and SJ exercises to build a solid foundation of both muscle strength and isolation.
  • Advanced Athletes might focus on MJ exercises for overall strength and functional fitness but still use SJ exercises to target specific muscle groups as needed.
  • Rehabilitation Clients should consult with their physiotherapist to design a program that might include a higher proportion of SJ exercises initially, progressively incorporating MJ exercises as their condition improves.
Conclusion
Both MJ and SJ exercises have their place in a well-rounded fitness regimen. Understanding your personal goals, whether it's muscle gain, fat loss, strength, rehabilitation, or general fitness, is key to determining the right balance between the two. Consultation with fitness and health professionals can provide personalized advice and training programs, ensuring you get the most out of your workouts while minimizing the risk of injury.
Remember, the best exercise program is one that is sustainable, enjoyable, and tailored to your individual needs and goals. So, whether you're lifting heavy with the squats or focusing on that bicep peak with curls, you're on the right track to achieving your fitness aspirations.

References
  1. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 6(2), e24057.
  2. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8, 1105.
0 Comments



Leave a Reply.

    Author


    ​Barry Nguyen
    ​Founder & Head Physio

    Barry is an Australian qualified physiotherapist with over 19 years clinical experience in sports and musculoskeletal injuries.
    ​
    Many of my patients and GPs whom I work with use this resource! 

    Got a question for Barry?

    Feel free to join his "Ask Barry The Physio" 
    Facebook Group

    Archives

    August 2024
    May 2024
    March 2024
    February 2024
    October 2023
    September 2020
    August 2020
    July 2020
    June 2020

    CategoriEs

    All
    Ankle Fracture
    Ankle Sprains
    Back Pain
    Chronic Pain
    Cognitive Health
    Dry Needling
    Femoral Acetabular Impingement
    Fitness
    Frozen Shoulder
    General
    Golder's Elbow
    Groin Injuries
    Hamstrings
    Healthspan
    Heel Pain
    Hip Injuries
    Iliotibial Band Syndrome
    Injury Prevention
    Injury Rehabilitation
    Knee Pain
    Longevity
    Muscle Strains
    Neck Pain
    Osteoarthritis
    Plantar Fasciitis
    Post Surgical Rehabilitation
    Running
    Sciatica
    Shockwave Therapy
    Shoulder Impingement Syndrome
    Shoulder Pain
    Sleep
    Snow Sports
    Strength & Conditioning
    Telehealth
    Tendon Injuries
    Tennis Elbow
    Tension Headache

    RSS Feed


      ​LIKE the CONTENT?

      SIGN UP HERE FOR REGULAR BLOG UPDATES!

    Subscribe to Newsletter
Copyright Acland Street Physiotherapy © 2024
  • Home
  • About
    • Our Story
    • Our Philosophy
    • Why Us?
    • FAQ
    • Team
    • Fees
    • Services
    • Join Our Team
  • Resources
    • Symptom Checker & Exercises
    • Blog
  • Book
  • Contact