One of the essential concepts of workout prescription, particularly resistance training, is the principle of workout order. Does exercise order truly matter? If you desire a reliable exercise program you should consider the order of the exercises.
Multi-joint Exercises
As a basic guideline you need to perform intricate multi-joint exercises first in your workout routine while you are fresh. Generally, multi-joint movements need more ability and energy to carry out. Such workouts consist of squats, deadlifts, bench presses, and pull-ups. Nothing irritates me more than seeing someone carry out bicep curls till their head blows up, then go right into lat pulldowns (notification, lat pulldowns, not pull-ups … anyone who does pull-ups understands better than to work their biceps in advance).
Obviously, there are exceptions to the guideline. When utilizing the pre-exhaustion strategy, such is the case. Carry out a set of dumbbell flys to exhaust the pectorals then going straight to a set of bench press. In this case, however, you are pre-exhausting the bigger muscle group, not the smaller sized muscle group.
Single-joint Exercises
Given that single-joint motions generally need less skill to carry out and are not as taxing on the body, perform them after multi-joint workouts. Carrying out single-joint motions at the end of a workout session will make sure a more effective and reliable regimen. Of course, there will be exceptions, which should be addressed on a specific basis.
Keep in mind: Agility drills & Olympic lifts have been omitted from the conversation of workout order. Nevertheless, typically agility drills & Olympic lifts, respectively, ought to be performed prior to multi-joint workouts.
One of the fundamental concepts of exercise prescription, particularly resistance training, is the principle of workout order. If you desire an efficient workout program you need to think about the order of the workouts.
As a general rule you need to perform complex multi-joint exercises initially in your workout regimen while you are fresh. Considering that single-joint motions generally require less ability to carry out and are not as taxing on the body, perform them after multi-joint workouts.
