Comparative analysis of single vs. two-muscle training programs on upper body muscle growth
DOI:
https://doi.org/10.47197/retos.v62.110738Keywords:
Bodybuilding Training Methods, Muscle Hypertrophy, Single Muscle vs. Multiple Muscle Training, Upper Body Muscle GrowthAbstract
This study investigates the effects of different bodybuilding training methodologies—single muscle versus multiple muscle training—on upper body muscle growth. Despite the established benefits of resistance training for muscle hypertrophy, the optimal structuring of workouts remains debated. An experimental design was utilized, dividing 44 participants from the Iraqi Federation for Bodybuilding and Fitness into two groups, with one focusing on training a single muscle per session and the other on training two muscles per session over 12 weeks. Pre- and post-test measurements were taken to assess changes in chest, upper arm, and forearm circumferences, alongside strength gains. Statistical analysis using SPSS revealed significant increases in muscle size for both training approaches, with the single muscle group demonstrating superior hypertrophic outcomes. These findings suggest that training one muscle group per session may provide a more effective stimulus for muscle growth compared to training multiple groups simultaneously. The results contribute valuable insights into bodybuilding training practices, indicating that specific training strategies can optimize hypertrophy and enhance strength in bodybuilders.
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Copyright (c) 2024 Mustafa Mohsin Flayyih Khlaifawi, Hiba Jawad Kadhim, Haider Radhi Raheem Alsaedi, Bareq Rahman Hashim Alfadhli; Ahmad Alhussin Alali
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