A Comparison Between Synergist and Nonsynergist Resistance Training Schemes in Recreationally Trained Men

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.