There is no “one-size-fits all” approach to fitness. The order you do exercises in a workout will have an effect on your results. This article will explain why the order of your exercises is important and how you can strategically plan your workouts to maximize efficiency and gain.
1. Understanding Exercise Priority
According to the principle of priority, the body adapts most efficiently when it is first put under stress. The exercises that you perform first will most likely yield the best results because of your maximum energy and concentration.
2. Compound before Isolation
Compound exercises are generally preferred over isolation exercises. If you want to target your chest, for example, bench presses are a good place to start.
3. Engage larger muscle groups first:
Start with the exercises that work the largest muscle groups, such as the chest, the back and the legs, to ensure you have enough energy and strength. You can add exercises for smaller muscles like triceps and biceps later on in your routine.
4. Considerations for Energy Systems
The order in which you combine strength training with cardio can be determined by your goals. Strength training is the best way to build muscle. Start with cardio if improving cardiovascular fitness or reducing fat is your priority.
5. Skill-Based Movements:
To reduce injury risk and to ensure proper technique, you should perform complex or skill-intensive exercise, such as Olympic lifts or Plyometric Jumps, when you are freshest.
6. Think about your goals:
Do not let other rules dictate your approach if you are focusing on a particular muscle group or ability. If you want to increase arm strength, for example, then it’s a good idea to do arm exercises first, even if these are usually done later in the workout.
7. Safety First
Prioritize safety over all other goals. To increase injury risk, you might end a workout with a tiring exercise that could compromise your lower back’s health (such as deadlifts).
8. Adaptation and variation:
It’s important to follow a plan. However, changing the order from time to time can give your body a fresh stimulus, helping you avoid plateaus and encourage continued adaptation.
9. Rest and recovery:
Rest between exercises and sets, no matter what order you choose. Recovery is crucial for muscle growth and repair.
The order in which you perform exercises can have a significant impact on the results that you get. You can optimize your results and reduce your risk of injury by being strategic with the order in which you perform exercises. Personal goals, preferences and physical conditions are all important factors. It is therefore essential to customize advice according to your needs. If in doubt, you can seek professional guidance.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one of the best gyms in Tampa, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!
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