Research
Cellular
Both resistance training groups experienced significant increases in muscle mass (7.5% for MJ-SJ and 6.1% for SJ-MJ) after 12 weeks.
Both training orders are effective for increasing muscle mass in older women.
StrongSupportsmedium confidence
Both training groups showed significant and similar increases in mass (MJ-SJ = 7.5%; SJ-MJ = 6.1%)
Why this rating
Based on the randomized controlled trial design.
Source
Influence of Resistance Training Exercise Order on Muscle Strength, Hypertrophy, and Anabolic Hormones in Older Women: A Randomized Controlled Trial
Crisieli M. Tomeleri et al. · The Journal of Strength and Conditioning Research · 2019
DOI 10.1519/jsc.0000000000003147
rct · n=44Cited 24×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Both resistance training groups (multijoint to single-joint and single-joint to multijoint) showed significant increases in muscle strength (16.4% and 12.7%, respectively) after 12 weeks.Strong
- There were no significant changes in testosterone and insulin-like growth factor 1 levels after the resistance training program.Strong
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →