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Influence of resistance training exercise order on muscle strength, hypertrophy, and anabolic hormones in older women: a randomized controlled trial [with consumer summary]
Tomeleri CM, Ribeiro AS, Nunes JP, Schoenfeld BJ, Souza MF, Schiavoni D, Junior PS, Cavaglieri CR, Cunha PM, Venturini D, Barbosa DS, Cyrino ES
Journal of Strength & Conditioning Research 2020 Nov;34(11):3103-3109
clinical trial
5/10 [Eligibility criteria: No; Random allocation: Yes; Concealed allocation: No; Baseline comparability: Yes; Blind subjects: No; Blind therapists: No; Blind assessors: Yes; Adequate follow-up: No; Intention-to-treat analysis: No; Between-group comparisons: Yes; Point estimates and variability: Yes. Note: Eligibility criteria item does not contribute to total score] *This score has been confirmed*

The purpose of this study was to analyze the effects of resistance training (RT) exercise order on muscle strength, hypertrophy, and anabolic hormones in older women. Forty-four older women were randomly assigned to 1 of 3 groups: a nonexercise control group (CON, n = 15) and two RT groups that performed a 12-week RT program in a multijoint to single-joint order (MJ-SJ, n = 14), or in a single-joint to multijoint order (SJ-MJ, n = 15). The RT protocol (3x/week) encompassed 8 exercises, with 3 sets of 10 to 15 repetitions performed per exercise. One repetition maximum tests were used to evaluate muscle strength; dual-energy x-ray absorptiometry was used to estimate lean soft tissue. Both training groups showed significant and similar increases in muscle strength (MJ-SJ 16.4%; SJ-MJ 12.7%) and mass (MJ-SJ 7.5%; SJ-MJ 6.1%), whereas there were no significant changes in testosterone and insulin-like growth factor 1. The results suggest that both approaches are similarly effective in eliciting morphofunctional improvements in older women.

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