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
Surprising Findings
Synergist training (doing two push or two pull exercises back-to-back) was just as effective as alternating push/pull days for muscle growth and strength.
Common wisdom says alternating muscle groups prevents fatigue and improves recovery—so doing two chest exercises in a row should theoretically hinder performance. But the study found no drop in gains.
Practical Takeaways
If you’re a regular gym-goer, pick your workout split based on what you enjoy, your schedule, or what keeps you consistent—not because one is ‘scientifically better.’
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Synergist training (doing two push or two pull exercises back-to-back) was just as effective as alternating push/pull days for muscle growth and strength.
Common wisdom says alternating muscle groups prevents fatigue and improves recovery—so doing two chest exercises in a row should theoretically hinder performance. But the study found no drop in gains.
Practical Takeaways
If you’re a regular gym-goer, pick your workout split based on what you enjoy, your schedule, or what keeps you consistent—not because one is ‘scientifically better.’
Publication
Journal
Journal of strength and conditioning research
Year
2025
Authors
Wellington Gonçalves Dias, Júlio Benvenutti Bueno de Camargo, Tiago Volpi Braz, Danilo Rodrigues Batista, Luan Oenning Col, Jonato Prestes, Charles Ricardo Lopes
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Claims (7)
The total mechanical tension accumulated over time is the primary stimulus for skeletal muscle hypertrophy, regardless of the temporal distribution of training sessions.
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.