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Exercise order in resistance training.

Roberto Simão¹, Belmiro Freitas de Salles, Tiago Figueiredo

¹School of Physical Education and Sports, Universidade Federal do Rio de Janeiro, Rio de Janeiro, Brazil. robertosimao@ufrj.br

Sports Medicine (Auckland, N.Z.)

|February 2, 2012

Summary

This summary is machine-generated.

Exercise order significantly impacts resistance training (RT) outcomes. Placing exercises earlier in a session maximizes repetitions and strength gains, especially for untrained individuals. Prioritize exercises based on training goals for optimal results.

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Area of Science:

Sports Medicine
Exercise Physiology
Strength and Conditioning

Background:

Resistance training (RT) is a cornerstone of comprehensive exercise programs.
Understanding the interplay of RT variables, including exercise order, is crucial for effective prescription.
Exercise order influences both immediate responses and long-term adaptations to RT.

Purpose of the Study:

To analyze and discuss the impact of exercise order on acute responses (e.g., repetition performance) and chronic adaptations (e.g., maximal strength, hypertrophy).
To synthesize findings from scientific investigations examining exercise order as an experimental variable.

Main Methods:

Systematic review of original scientific investigations accessed through databases: Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, SPORTDiscus™, and CINAHL®.
Studies reviewed focused on acute responses and chronic adaptations related to exercise order.

Main Results:

Exercise order affects repetition performance; exercises performed earlier yield greater total repetitions and volume.
The pre-exhaustion method may not enhance neuromuscular recruitment for large muscle groups when preceded by single-joint exercises.
Greater strength increases are observed for the initial exercises in a sequence, particularly in untrained individuals.
Exercise order does not appear to significantly impact acute localized muscular endurance, oxygen consumption, or perceived exertion.
For chronic adaptations, prioritizing exercises based on training goals, regardless of muscle group size, is suggested for strength and hypertrophy.

Conclusions:

Exercise order is a critical, yet often overlooked, variable in resistance training prescription.
Appropriate exercise sequencing, alongside other variables like load and volume, enhances RT program efficiency, safety, and effectiveness.
Ordering exercises based on training priority optimizes strength and hypertrophy adaptations.