WHAT ORDER?

Large muscle group (multi-joint exercises) then small muscle group (single-joint exercises) or vise versa? Do you need to do a pre-exhaust technique to see muscle gains like bodybuilders do? I know it can be confusing, especially if you are just starting to incorporate resistance training into your workout.  I recently came across an article by Lean Kravitz, PhD, which I will reference below, that can help bring some light to these questions. This is just a short run down on what was found during it studies and I do recommend you read the whole article.

Let’s start by talking about what order to perform exercises. Most of the time you will hear perform the multi-joint exercise (example would be leg presses) first. Studies have shown that by performing them first then the single-joint, resistance lifted will be maximized. Yet at the same time the study did also indicate that exercises respond better to resistance early in the workout, so if you target is a single-joint area (example: calves) then those exercises should be performed first.

As for including a pre-exhaust technique into your program, it may not be needed. Bodybuilders have been using this technique for as long as I can remember. The belief is to perform a single-joint exercise before a multi-joint exercise to enhance muscle gains. What these studies found is that performance and strength of the muscle produced less activation then if they just performed the multi-joint exercise only.

I know this probably ended up longer than you wanted to read, so I will close with this. What I am trying to tell you is determine the order of exercise based on what you are trying to achieve and need for your training goals.

Deanna S.

References:
http://www.ideafit.com/fitness-library/does-exercise-order-really-matter-in-resistance-training

Simao, R., et al. 2012. Exercise order in resistance training. Sports Medicine, 42 (3), 251-65