Does it matter how you pair your workouts?
A Comparison Between Synergist and Nonsynergist Resistance Training Schemes in Recreationally Trained Men.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two ways of doing weight training were tested: one where you do push and pull exercises on different days, and another where you do two pushes or two pulls in a row.
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 538 / 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 ways of doing weight training were tested: one where you do push and pull exercises on different days, and another where you do two pushes or two pulls in a row.
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 538 / 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
Gonçalves Dias W, Benvenutti Bueno de Camargo J, Volpi Braz T, Rodrigues Batista D, Oenning Col L, Prestes J, Ricardo Lopes C
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Claims (7)
Your muscles grow bigger mainly because of how much total force they feel over time—not whether you do your workouts all at once or spread out over the week.
If you like doing chest and triceps together or alternating them with back and biceps, pick what you enjoy — both ways work just as well to get stronger and bigger.
Whether you do similar muscle groups together or alternate them, you end up lifting about the same total weight over 8 weeks.
Whether you do chest and back exercises together or separately, lifting weights for 8 weeks will make you stronger on the bench press and lat pulldown.
After 8 weeks of lifting weights, whether you do chest and triceps together or alternate them with back and biceps, your arms and chest still get noticeably bigger.