Programming Brief: Exercise Order by Chad Anderson, CSCS

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.

Go to Page 1

BIO:

Chad Anderson, CSCS operates an online fitness programming and in-home personal training service. 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 www.afitsolutions.com.

Some Aditional Articles you may enjoy

What Is Mesothelioma? by Angela Cambourne

The Causes of Chronic Pelvic Pain by D. Herren

What Is A Holistic Practitioner? by Jennifer Shapiro

Apple Cheddar Shortcake Recipe by Debbie

How We Cured My Husband's Insomnia by Danielle Papageorgiou

Click a Number to go to an article index page
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39