Does it matter which muscle group you train first during strength training?

Results 1 to 3 of 3
  1. #1
    Chucky
    ADMINISTRATOR

    The Admin's Avatar


    Join Date
    Jun 2012
    Posts
    14,403

    Thanks Thanks Given 
    220
    Thanks Thanks Received 
    3,979
    Thanked in
    2,253 Posts
    Rep Points
    2147483647

    Question Does it matter which muscle group you train first during strength training?

    Does it matter which muscle group you train first during strength training?

    If you train with weights because you just want to become leaner and more muscular, the order of the exercises in your workouts doesn't really matter. But if you want to make specific muscle groups stronger, then it does matter which muscle group you deal with first. Scientists from the Federal University of Rio de Janeiro come to this conclusion in a small human study.

    Study
    The researchers divided 30 women, who were on average 64 years old, into 2 groups. One group was the G1 group, the second the G2 group.

    The researchers got the women to do strength training twice a week for 12 weeks. Both groups did 3 sets per exercise. The women trained with 70 percent of the weight with which they could just make 1 rep.

    The women in the G1 group did the leg-press first, then the lat-pulldown, then the leg-extension, then the pec-deck, then the calf-raise and finally the triceps-pulldown. The women trained their large muscle groups first, and then their small ones.

    The women in the G2 group did the same exercises, but in the opposite order. So they trained their small muscle groups first, and then their large ones.

    Results
    The researchers saw no differences between the two training principles when they looked at the women's body composition. In both groups, the women roughly lost a kilo of body fat and gained a kilo of muscle mass.

    When they looked at the increase in strength of the different muscle groups, the researchers saw small but significant differences between the G1 group and the G2 group. All women gained strength in all their muscle groups, but that increase in strength mainly took place in the muscle groups that the women first trained.

    Conclusion
    "Exercise order should be considered when specific muscle weaknesses are a priority, so those muscles are trained first," the researchers summarize.

    Source: Int J Exerc Sci. 2019;12(4):657-65.
    Attached Images Attached Images
    • File Type: gif 1.gif (39.0 KB, 6 views)
    • File Type: gif 2.gif (15.3 KB, 6 views)

  2. #2
    Super Moderator
    SUPER MOD

    Montego1's Avatar


    Join Date
    Jul 2014
    Posts
    19,183

    Thanks Thanks Given 
    1,477
    Thanks Thanks Received 
    6,647
    Thanked in
    3,778 Posts
    Rep Points
    2147483647

    Quote Originally Posted by The Admin View Post
    Does it matter which muscle group you train first during strength training?

    If you train with weights because you just want to become leaner and more muscular, the order of the exercises in your workouts doesn't really matter. But if you want to make specific muscle groups stronger, then it does matter which muscle group you deal with first. Scientists from the Federal University of Rio de Janeiro come to this conclusion in a small human study.

    Study
    The researchers divided 30 women, who were on average 64 years old, into 2 groups. One group was the G1 group, the second the G2 group.

    The researchers got the women to do strength training twice a week for 12 weeks. Both groups did 3 sets per exercise. The women trained with 70 percent of the weight with which they could just make 1 rep.

    The women in the G1 group did the leg-press first, then the lat-pulldown, then the leg-extension, then the pec-deck, then the calf-raise and finally the triceps-pulldown. The women trained their large muscle groups first, and then their small ones.

    The women in the G2 group did the same exercises, but in the opposite order. So they trained their small muscle groups first, and then their large ones.

    Results
    The researchers saw no differences between the two training principles when they looked at the women's body composition. In both groups, the women roughly lost a kilo of body fat and gained a kilo of muscle mass.

    When they looked at the increase in strength of the different muscle groups, the researchers saw small but significant differences between the G1 group and the G2 group. All women gained strength in all their muscle groups, but that increase in strength mainly took place in the muscle groups that the women first trained.

    Conclusion
    "Exercise order should be considered when specific muscle weaknesses are a priority, so those muscles are trained first," the researchers summarize.

    Source: Int J Exerc Sci. 2019;12(4):657-65.
    Pretty common sense idea here.

    And, guess what, it's not about volume or any other sort of hubbaloo. It comes down to intensity, like every part of training should

  3. #3
    NO LIMITS.
    SUPER MOD

    HFO3's Avatar


    Join Date
    Feb 2013
    Location
    AMERICA
    Posts
    6,331

    Thanks Thanks Given 
    1,059
    Thanks Thanks Received 
    2,155
    Thanked in
    1,380 Posts
    Rep Points
    2147483647

    I think I trained in most variations over the years and I find many ways work equally, like swollen says its really about the level of intensity that you hit, I prefer going high volume to failure, worth mentioning that I donít train for strength

Similar Threads

  1. Favorite Muscle Group To Train
    By DUTCHPHARMA in forum Training
    Replies: 19
    Last Post: 12-10-2016, 09:04 PM
  2. Muscle group you train first grows fastest
    By The Admin in forum Muscle Central
    Replies: 0
    Last Post: 03-23-2015, 12:00 PM
  3. Replies: 7
    Last Post: 03-31-2014, 12:38 PM
  4. Replies: 0
    Last Post: 01-30-2014, 11:00 AM
  5. Does Testosterone Matter For Strength & Muscle?
    By The Admin in forum Muscle Central
    Replies: 0
    Last Post: 11-14-2013, 01:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2012-2019 Anabolic Steroid Discussion Forums