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Solving A Muscle Building Mystery
If you've spent any time looking for information on building muscle, you've probably come across the claim that certain exercises, most notably squats and deadlifts, stimulate muscle growth throughout your whole body.
You'll often hear people saying things like "to get big arms, you need to train your legs" or that "deadlifts and squats make your whole body grow."
The idea is based on research showing that these exercises lead to a post-exercise "boost" in hormones such as testosterone, growth hormone (GH), and insulin-like growth factor (IGF-1), all of which are important for muscle growth.
Some experts also think that training small muscle groups, such as the arms (which don't elevate hormone levels when trained on their own), alongside larger muscle groups will make them grow faster and stronger more quickly.
That's the theory anyway. But does it actually work?
One study, published in 2001, shows greater isometric strength gains in the arms when they were trained alongside the legs compared to training them alone [7].
However, the researchers didn't actually measure muscle growth, just isometric strength. And the large difference (20-25%) in starting strength levels between the arms means that the results have to be interpreted with some caution.
More recently, researchers have decided to look at the subject again... with some very interesting results.
The first study I want to look at comes from...
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