Does switching up your leg exercises make you stronger or bigger?
Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two groups of young women lifted weights three times a week for 10 weeks—one group did the same exercises every time, the other switched exercises each week.
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 548 / 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.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two groups of young women lifted weights three times a week for 10 weeks—one group did the same exercises every time, the other switched exercises each week.
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 548 / 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
Kassiano W, Costa B, Kunevaliki G, Nunes JP, Castro-E-Souza P, de Paula Felipe J, Tricoli I, Luiz A, Tricoli V, Cyrino ES
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Claims (3)
When the total amount and intensity of workout effort are kept the same, performing more than one type of isolation exercise for each muscle group does not lead to greater muscle growth.
In young women, doing resistance training three times a week for 10 weeks with either the same exercises or varied exercises leads to similar improvements in leg muscle thickness and strength, meaning changing exercises does not produce better results.
If you mix up your workout reps—sometimes doing just a few, sometimes a bunch—your muscles grow about as much as if you always stuck to the usual 8 to 12 reps per set.