The Claim
In untrained young men, adding single-joint exercises to a multi-joint resistance-training program does not lead to greater increases in elbow flexor muscle thickness or peak torque after 10 weeks of training compared to a program consisting of multi-joint exercises alone.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
For untrained young men, adding isolated arm exercises to a full-body strength routine does not result in bigger or stronger biceps after 10 weeks compared to doing only compound exercises.
See the scientific wording
Adding single-joint exercises to a multi-joint resistance-training program does not result in greater increases in elbow flexor muscle thickness or peak torque in untrained young men after 10 weeks of training, compared to multi-joint exercises alone.
When untrained men do compound exercises like push-ups and pull-downs, their arm muscles get enough stress to fully activate growth and strength signals — adding extra arm curls doesn’t give them more because their muscles are already responding at maximum capacity, as shown in 10.1139/apnm-2012-0176.
What the research says
1 studyFor beginners, doing extra arm curls and triceps extensions doesn't make your arms bigger or stronger than just doing big exercises like push-ups and pull-downs—after 10 weeks, both groups ended up with the same results.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.