Exercise Order
What influence does strength exercise order have on muscle strength and hypertrophy outcomes?
This study examined the effects of exercise order on muscular strength and hypertrophy in strength training programs. The researchers conducted a systematic review and meta-analysis to provide evidence-based recommendations for optimal exercise sequencing.
PMID: 32077380
Key Points
Aim: To review and analyse studies exploring the impact of exercise order on strength gains and muscle growth.
Methods: Systematic review of four databases, including 11 high-quality studies. Meta-analysis using a random-effects model and Hedges' g effect size.
Results:
Overall strength: No significant difference between exercise orders (ES = -0.11, p = 0.306).
Multi-joint (MJ) exercise strength: Favoured starting with MJ exercises (ES = 0.32, p = 0.034).
Single-joint (SJ) exercise strength: Favoured starting with SJ exercises (ES = -0.58, p = 0.032).
Muscle hypertrophy: No significant effect of exercise order (ES = 0.03, p = 0.862).
Practical Takeaways
Prioritise important exercises: Perform the most crucial exercises for your goals at the beginning of your workout when you're fresh.
Strength focus: If your primary goal is to increase strength in multi-joint exercises (e.g., squats, bench press), start your workout with these movements.
Muscle isolation: To target specific muscles with single-joint exercises, consider performing these movements first in your session.
Hypertrophy training: When aiming for muscle growth, the order of exercises appears less critical, allowing for flexibility in workout design.
Related
Key Takeaways
Exercise order significantly affects strength gains but not muscle hypertrophy.
Strength improvements are greatest for exercises performed at the beginning of a workout.
For overall muscular development, multi-joint to single-joint and single-joint to multi-joint exercise orders can be effective.
Tailoring exercise order to specific goals (strength vs. hypertrophy) may optimise training outcomes.
This study provides key insights for designing effective resistance training programs, emphasising the importance of exercise sequencing based on individual goals and preferences. Exercise order may be a more important variable than exercise selection after all.
Reference
Nunes JP, Grgic J, Cunha PM, Ribeiro AS, Schoenfeld BJ, de Salles BF, Cyrino ES. What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. Eur J Sport Sci. 2021 Feb;21(2):149-157. doi: 10.1080/17461391.2020.1733672. Epub 2020 Feb 28. PMID: 32077380.