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.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
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Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
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.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 546 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Costa BDV, Kassiano W, Nunes JP, Kunevaliki G, Castro-E-Souza P, Rodacki A, Cyrino LT, Cyrino ES, Fortes LS
Related Content
Claims (4)
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 you mix up your workouts for the same muscle, you’ll grow that muscle more evenly than if you always do the same exercise.
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.
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.