Workout Sequence
Larger Muscles First When Weight Training
The internet is so great for sharing information, but like anything else online – beware. I see workouts that are not in line with some basic principals of training. According to the American College of Sports Medicine the order of exercises in a workout affects the results. Among their recommendations is:
“large muscle group exercises before small muscle group exercises, multiple-joint exercises before singlejoint exercises, or rotation of upper and lower body exercises.”
The reason for this recommended sequence is that you don't want to fatigue your smaller muscles by working them out first and then they are needed to assist for larger muscle exercises. If, for example, first you work your triceps, then you do a chest press – your triceps will tire before you've adequately worked out your chest muscles. The weakest link theory.
Check out the free workouts at PhysicalFitnet. All created by professionals using best practices and fundamental training concepts. http://www.physicalfitnet.com/exercise_video_library/workouts.aspx
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Comments
for the beginner I agree
for the beginner I agree with this but not the holy grail.
There are advanced techniques that use what is call preexhaustion which do just this, you fatigue a muscle first before doing the compound this can force other muscles and muscle fibers to compensate hence working those that normally do not get worked. So for example you could do dumbbell flies, then dumbbell pullovers, draining your chest, then do your bench pressed. You will not be able to bench press as much because your chest will be exhausted, however this then saves the triceps for later shoulder excercises.
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