- Research Article
- 10.1519/jsc.0000000000005336
A Comparison Between Synergist and Nonsynergist Resistance Training Schemes in Recreationally Trained Men.
- Apr 01, 2026
- Journal of strength and conditioning research
- Wellington Gonçalves Dias + 6 more +6
Gonçalves Dias, W, Benvenutti Bueno de Camargo, J, Volpi Braz, T, Rodrigues Batista, D, Oenning Col, L, Prestes, J, and Ricardo Lopes, C. A comparison between synergist and nonsynergist resistance training schemes in recreationally trained men. J Strength Cond Res 40(4): 377-385, 2026-The aim of the present study was to compare the effects of 2 different resistance training (RT) schemes (synergist [SN] and nonsynergist [NS]) on both muscle strength and hypertrophy outcomes in recreationally trained subjects. The sample included 22 men that were assigned to 2 experimental groups: NS (push/pull and pull/push exercises, n = 12; age: 20.5 ± 2.3 years; total body mass: 75.1 ± 8.2 kg; height: 179.8 ± 7.8 cm; experience in RT: 2.4 ± 1.4 years) and SN (pull/pull and push/push exercises, n = 10; age: 22.1 ± 3.2 years; total body mass: 82.7 ± 11.7 kg; height: 175.0 ± 7.0 cm; experience in RT: 3.2 ± 1.5 years). Muscle thickness assessments of the triceps brachialis, biceps brachialis, pectoralis major, and one repetition-maximum testing in the bench press and lat pull-down exercises were performed before and after the 8-week intervention period. The total load lifted during each week also was calculated. Both groups displayed significant increases in muscle strength and thickness (NS and SN, p < 0.05), with no significant difference observed between the groups for the dependent variables assessed (all p > 0.05). Therefore, the present study suggests that individuals aiming to increase muscle strength and size may benefit from both training schemes, taking into account personal preferences.
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