The Claim
Resistance training performed to momentary muscular failure with sufficient volume induces muscle hypertrophy in individuals who are already trained, regardless of the specific exercise selected.
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.
When people who already train regularly perform resistance exercises until they can no longer complete another repetition, and they do enough total work, their muscles grow larger, no matter which exercises they choose.
See the scientific wording
Resistance training to momentary muscular failure with sufficient volume induces hypertrophy in trained individuals irrespective of exercise selection.
When muscles are worked hard with enough total repetitions, the force and burn from the exercise trigger signals inside muscle cells that tell them to build more protein and add new nuclei. This causes the muscle fibers to get thicker over time, no matter which exercise is used, as long as the effort and total work are high enough.
What the research says
2 studiesWhen people who already lift weights train hard—either until they can't do another rep or stop just before—both groups grew their thigh muscles about the same amount, as long as they did enough total work. So, it doesn’t matter much which exact exercise you pick, as long as you push hard and do enough reps.
Study: Mixing Up Muscle Lengths: The Effects of Training at Different Muscle Lengths in the Elbow Flexors
Even if you do different kinds of bicep curls—as long as you push until you can’t do another rep and do enough sets—you’ll still grow your muscles just as much. The type of curl doesn’t matter as much as going all out and doing enough work.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 2 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.