|Yes, we are talking about a study in trained individuals, bros :-)|
The study that has been published ahead of print in the Journal of Strength and Conditioning Research (Castanheira. 2015) does, therefore, join the ranks of the few scientific studies that have not been conducted in rookies, for whom literally "everything works".
After initial testing that involved height and body mass assessment, familiarization with the procedures of the study, and 10 maximum repetitions (RM) loads assessment, the subjects randomly performed three split training routines on subsequent visits:
- pull-pull exercise (synergist routine, SN): 6 sets of 10RM seated row exercise followed by 4 sets of 10 repetitions of preacher biceps curl exercise using an isokinetic dynamometer,
- push-pull exercise (non-synergist routine, NS): 6 sets of 10RM of bench press exercise followed by 4 sets of 10RM of preacher biceps curl exercise using an isokinetic dynamometer, and
- control: 4 sets of 10RM of preacher biceps curl exercise using an isokinetic dynamometer.
|Figure 1: Muscle activity of the biceps, measured by EMG during the three training conditions (Castanheira. 2016).|
|Figure 2: Total work (J); control, non-synergistic (NS) and synergistic (SN | Castanheira. 2016)|
|Figure 3: Peak torque (N/m); control, non-synergistic (NS) and synergistic (SN | Castanheira. 2016)|
- Castanheira, RPM et al. "Effects Of Synergist Vs. Non-Synergist Split Resistance Training Routines On Acute Neuromuscular Performance In Resistance Trained Men." Journal of Strength and Conditioning Research (2016): ahead of print | doi: 10.1519/JSC.0000000000001762