Does changing your exercises help your muscles grow more evenly?
Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Some guys did the same exercises every time, while others changed them up. After nine weeks, the ones who changed exercises grew muscle in all parts they were measured. The ones who did the same exercises didn’t grow as much in some areas.
Surprising Findings
Doing the same exercises didn’t lead to significant growth in two key muscle areas—the middle of the outer thigh and the top of the biceps.
Many people believe that consistency with the same lifts is the best way to build muscle, but this study shows it may actually limit growth in certain regions.
Practical Takeaways
Switch up your exercises for the same muscle group every few weeks to promote more balanced muscle growth.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Some guys did the same exercises every time, while others changed them up. After nine weeks, the ones who changed exercises grew muscle in all parts they were measured. The ones who did the same exercises didn’t grow as much in some areas.
Surprising Findings
Doing the same exercises didn’t lead to significant growth in two key muscle areas—the middle of the outer thigh and the top of the biceps.
Many people believe that consistency with the same lifts is the best way to build muscle, but this study shows it may actually limit growth in certain regions.
Practical Takeaways
Switch up your exercises for the same muscle group every few weeks to promote more balanced muscle growth.
Publication
Journal
International Journal of Sports Medicine
Year
2021
Authors
Bruna Costa, Witalo Kassiano, J. Nunes, Gabriel Kunevaliki, Pâmela Castro-e-Souza, A. Rodacki, L. T. Cyrino, E. Cyrino, L. Fortes
Related Content
Claims (4)
If young guys who haven’t worked out in a while switch up their strength exercises for the same muscles, they’ll likely build muscle more evenly across their thighs and arms over nine weeks compared to doing the same moves every time.
Young guys who took a break from working out didn’t see much muscle growth in certain areas—like the middle of the outer thigh and upper arm—after nine weeks of doing the same strength exercises.
If young guys who haven't worked out in a while do different leg exercises for 9 weeks, their upper outer thigh muscles grow more than the middle part — even with exercise variety, growth isn't even.
If you mix up your workouts for the same muscle, you’ll grow that muscle more evenly than if you always do the same exercise.