Comparative Study on Multi-Joint and Single-Joint Exercises in Bodybuilding Economics


  • Vlad Adrian Geanta Aurel Vlaicu” University of Arad
  • Julien Narcis Herlo „Aurel Vlaicu” University of Arad


Introduction. A relevant aspect of bodybuilding is that each person wants
to improve muscle mass, or remove adipose tissue and build muscle, but this
can only be done through a specific training program. The purpose of this
current research is to make a comparative study between MJ and SJ exercises,
and to see if through specific training routines, the subjects can achieve
the proposed objectives, muscular hypertrophy or weight loss. Methods. The
study was carried out on a number of 30 subjects divided in two groups with
specific trainings methods. To obtain specific results, we will develop 2 training
routines, one routine for hypertrophy based on multi-joint exercises, and
one for weight loss based on single-joint exercises. These training structures
will be consistent with the specific objectives, in terms of load used, number
of repetitions and rest break. Results. Following the experiment, we recorded
a series of significant results, regarding the HMM group, respectively the DM
group. The most representative increases were recorded in the chest muscle
from HMM group, with an increase of 5.86%. The smallest increase was on
the chest on DM group, -2.57%, and in the thighs the highest of -4.15%. Conclusions.
The hypothesis works to confirm, this allows us to affirm that it is
possible as through a predetermined program with multi-joint exercises, and
a program with single-joint exercises combined with cardio routines, subjects
accumulate muscle mass, or lose weight by reducing the perimeters of body
segments, to reach the desired physical shape.

Author Biographies

Vlad Adrian Geanta, Aurel Vlaicu” University of Arad

Msc student „

Julien Narcis Herlo , „Aurel Vlaicu” University of Arad

 Faculty of Physical Education and Sport