Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Programming Brief: Exercise Order


One of the fundamental principles of exercise prescription, specifically resistance training, is the principle of exercise order. Which exercises do I do first? Which do I do last? Does exercise order really matter? From personal observations in the weight room, it would seem to many it doesn't matter. However, if you want an effective exercise program you must consider the order of the exercises.

Multi-joint Exercises

As a general rule you should perform complex multi-joint exercises first in your exercise routine while you are fresh. Typically, multi-joint movements require more skill and energy to perform. Such exercises include squats, deadlifts, bench presses, and pull-ups. Nothing annoys me more than seeing someone perform bicep curls until their head explodes, then go right into lat pulldowns (notice, lat pulldowns, not pull-ups?anyone who does pull-ups knows better than to work their biceps beforehand).

Of course, there are exceptions to the rule. Such is the case when using the pre-exhaustion technique. For example, perform a set of dumbbell flys to exhaust the pectorals then going directly to a set of bench press. In this case, however, you are pre-exhausting the larger muscle group, not the smaller muscle group.

Single-joint Exercises

Since single-joint movements typically require less skill to perform and are not as taxing on the body, perform them after multi-joint exercises. Performing single-joint movements at the end of a workout session will ensure a more efficient and effective routine. Of course, there will be exceptions, which should be addressed on an individual basis.

Note: Agility drills & Olympic lifts have been excluded from the discussion of exercise order. However, typically agility drills & Olympic lifts, respectively, should be performed before multi-joint exercises.

Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at http://www.afitsolutions.com


MORE RESOURCES:

TIME

Exercise Makes Kids' Brains More Efficient
TIME
The study is the first to find a connection between exercise and white matter in children. Previous studies focused on specific structures of the brain, such as the hippocampus, which is involved in memory, and how exercise affected their size and volume.
Physical Fitness Makes Your Brain Bigger; Scientists Say Exercise Grows 'White ...Medical Daily
Study: Fitness May Boost Kids' BrainpowerThe Charlottesville Newsplex
Fitness may boost kids' brainpowerFOX 13 Tampa Bay, WTVT-TV

all 69 news articles »


NDTV

Japan Just Held A First-Of-Its-Kind Live Fire Exercise On Mount Fuji [PHOTOS]
Business Insider
In the shadow of rising tensions in the East China Sea, Japan is holding live fire exercise in the foothills of Mount Fuji until Sunday. Japan has held annual military exercises aimed at protecting its northern territories along its maritime frontier ...
Japan military holds drill as its role expandsDanbury News Times

all 248 news articles »


Guardian Liberty Voice

Physical Exercise Like Smoking Cessation Requires Lifestyle Change
Guardian Liberty Voice
Physical exercise is like smoking cessation because they both require a lifestyle change process before they can become a new habit that is integrated seamlessly into daily life. Regular physical exercise is often viewed as one of many components of ...



Daily Mail

The teens so addicted to exercise they're wrecking their health: Obsession ...
Daily Mail
'I enjoy exercise and still worry about what will happen if I can't do it,' she says. 'I get anxious and irritable if I get an injury and try to find something else active to do instead. But I am much more in control and can miss a day or two without ...



Is Keeping a Journal a Selfish Exercise, or Thoughtful?
New York Times
I have been a fairly consistent journal writer since 1982, after a friend bought me a blank book and encouraged me to put my thoughts on paper. The jottings over the years have been eclectic — part diary, part ranting, part philosophical, part ...



Exercise for the arthritic begins Sept. 2.
Mason City Globe Gazette
OSAGE | The Cedar River Complex in Osage is offering a free Arthritis Foundation walking and exercise program to help those needing relief from arthritis pain or for those just wanting to be active. The fall session of the “Program For Better Living ...



Fort Drum, 2 counties holding emergency exercise
WPTZ The Champlain Valley
Fort Drum officials say the full-scale exercise is based on two aircraft involved in a midair collision. The scenario calls for emergency crews and soldiers to respond to one of the aircraft landing safely and the other crashing into a field. The ...
Fort Drum To Hold Emergency ExerciseWWNY TV 7
Military officials and local first responders to hold mass casualty exercise ...CNYcentral.com

all 14 news articles »


The Diplomat

US, South Korea Begin Annual Joint Exercise
The Diplomat
The United States and South Korea began their annual two-week long joint war drill Ulchi Freedom Guardian (UFG) on Monday. The computer-aided exercise will involve 50,000 South Korea troops and 30,000 U.S. troops. The United States is additionally ...
US, South Korea militaries kick off computer exerciseStars and Stripes
South Korea, US Launch Military Exercise To Defend Against North KoreaChinatopix
S. Korea, U.S. begin 12-day joint exercise amid N. Korea's threatsGlobalPost
Aljazeera.com -Press TV -Army Technology
all 329 news articles »


3 exercise moves for pregnant women
Washington Post
If you're a mom-to-be bent on keeping up a workout routine, try these moves demonstrated by Washington Post staff writer Ylan Mui. Band walks Wrap a resistance band around your ankles. Keep feet a little wider than shoulder width. Marvin Joseph/The ...

and more »


New York Times (blog)

How Exercise Helps Us Tolerate Pain
New York Times (blog)
For some time, scientists have known that strenuous exercise briefly and acutely dulls pain. As muscles begin to ache during a prolonged workout, scientists have found, the body typically releases natural opiates, such as endorphins, and other ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.