Does Exercise Order Matter?

Typically I train large compound movements before smaller movements. Another way to say this is I train large muscles before small muscles. One of the key reasons I have been doing it this way is because of everything that I have been taught and have read up to this point has suggested that this is the best way to train. 

On a personal note, I have always felt safer training larger muscles first because training to failure on a bicep curl is a lot different than training to failure on a bench press or squat especially without any spotters. Then after I have trained this way for so long it's become a habit, and we all know that habits can be hard to break.

Does exercise order matter?

Simao et al., 2010 examined 31 men from the Brazilian Navy Sergeants School over a 12 week period. The men were close in age, height, and weight. Additionally, none had participated in resistance training for the 6 weeks prior to testing. 

Muscle thickness and strength were recorded at baseline and post-treatment. Results showed that exercises performed at the end of an exercise routine (regardless of size; large or small) suffered decreases in repetitions performed and increases in VO2 max indicating greater fatigue (Farinatti et al., 2009).

Bellezza et al., 2009, add to this study by suggesting that training muscles from small to large may positively influence exercise adherence in the beginning stages of a weight training routine. This is a particularly important finding for those new to resistance training who may have some apprehensions to training heavy.

Simao et al., 2010 conclude by stating that exercise goals matter most when picking exercise order. Instead of traning large to small or small to large, the authors suggest picking goals and then choosing exercises that meet those goals to go first in a weight training routine. That way the muscles you want to experience the most growth in strength and muscle thickness actually experience those gains instead of suffering from overload.

Here is an example. Say you want to focus on training the Triceps. Instead of following a large to small or small to large program (which would put the triceps somewhere in the middle of your workout), you would work the triceps before any other exercise so that they experience the greatest gains.

This article changes the way I look at training. It reminds me I need to set training goals first. Know the muscles I want to target. Then put those first in a training program regardless of muscle size.

SOURCES

1. Bellezza et al., 2009Farinatti P.T.V., Simão R., Monteiro W., Fleck S.J. (2009) Influence of exercise order on oxygen uptake during strength training in young women. Journal of Strength and Conditioning Research 23, 1037-1044
2. Simão, R., Spineti, J., de Salles, B. F., Oliveira, L. F., Matta, T., Miranda, F., … Costa, P. B. (2010). Influence of exercise order on maximum strength and muscle thickness in untrained men. Journal of sports science & medicine, 9(1), 1–7.
3. Simão, R., Farinatti, P. D. T. V., Polito, M. D., Maior, A. S., & Fleck, S. J. (2005). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. The Journal of Strength & Conditioning Research, 19(1), 152-156.
4. Simão, R., Farinatti, P. D. T. V., Polito, M. D., Viveiros, L., & Fleck, S. J. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. The Journal of Strength & Conditioning Research, 21(1), 23-28.