Who is probably the first exercise, or can we find the optimal order of exercises in the training?
Another article from a training keg that will help us to understand a little more about effective training and muscle growth. This time we will focus on the optimal order of exercises, or the principle of muscle penetration. The general training principles tell us to start with exercises that involve the largest muscle parts and gradually focus on those that involve the smaller ones. So we would start training the legs with squats and gradually go through the lunges, for example, to kick off. We would put big dumbbells or bends on the back first, until we gradually moved on to some isolated pulley pulls. Pointe we understand, right? But why? And does it really make sense?
In addition to less effort to perform smaller muscle parts, the theory behind this idea is that doing exercises for smaller parts (eg, French pressure - triceps), we get tired of the muscle and further exercise of larger muscles due to more complex exercises (eg benchpress) - breasts) we would not be able to load it enough. While we already know that a sufficient load on the muscle is crucial for its growth and development, so we could endanger larger muscle gains with such training. The theory is certainly nice, but will it find its support in practice and science?
Finds. So far, all available studies have consistently confirmed to us that we will do fewer repetitions in a training exercise later than in the exercise at the outset. These results are valid for both large and small muscle parts, even different% 1RM (maximum weight per repetition) play no role here. However, in more complex exercises, where we involve more or less the whole body (squat, deadlift, pressure of the dumbbell in the standing position…) we use much higher weights than in smaller, isolated exercises - and thus the load and subsequent loss of repetitions in the series is about the higher. So we got to the core of the problem with the smaller circumference and that the volume (the number of repetitions x series x weight) - a key element in muscle mass growth - is better preserved if the muscle parts are larger, or more. complex exercises performed among the first.
In the short term, we should. Well, what does it look like in the longer run? Imagine two groups of people during a three-month upper body workout. The first group would perform four exercises: a benchpress with a barbell on a flat bench, a pulley pulling on the back, a pulley pulling on the triceps, bicep strokes in the standing position - in the exact order they are written. The second would do these same exercises, but in the reverse order, and from smaller to larger muscle parts. This is exactly what one study has looked at! Surprisingly, in the first group, which prioritized larger muscle parts first, they did not experience increased muscle growth. On the contrary, in the second group there was a significant progression of triceps! Subsequent investigations carried out by the same scientists again confirmed the above results. However, we are looking for objectivity and therefore we have to mention that there was no increase in the muscles of the chest or back. In any case, thanks to these studies, we can say that there is a fairly strong correlation and that engaging in “small” muscles at the beginning of training can bring us some benefit and muscles that respond better to strength training to keep it to its conclusion. However, at the end of the article we will discuss the disadvantages.
Principle of muscle pre-delivery
Most of you probably heard about this principle. We will deliver the muscle with some lighter exercises and then we will do the main, basic exercise. For better imagination, before benchpressing, we first have a few repetitions of stretching on the opposite pulleys. This theory is based on the hypothesis that by pre-depleting muscle we will improve the processes associated with the threshold of motor units, which in turn are associated with fast muscle fibers, which will be better affected. Based on these two studies, which used EMG (electromyography, how to find out a lot of information about nerves, muscles, etc.), we can clearly determine that in the short term exhausting muscle before doing the exercise will not bring us any benefit, quite the contrary, studies have seen lower activation of the muscles involved. And in the longer term? Then the same applies. Research in which subjects have been practicing for 3 months and utilizing the "preload" of their muscles has also not shown better muscle gains. Like some technique to spice up training, it's okay, especially in advanced, but so far there is absolutely nothing to suggest that the principle of muscle penetration will result in better, more efficient, greater muscle growth.
Exercises for the lower body before exercises for the upper body
Many have certainly heard of this principle. Testosterone, growth hormone and insulin-like growth factor 1, for example, are absolutely on the top of such squats, creating an anabolic environment that is perfect for subsequent exercise on the top. One earlier research supports this theory, and it is thanks to it that this matter is sometimes inflected in reinforcements, but more recent research does not agree. Rather, they suggest that anabolic hormones in the following exercises do not cause differences in overall muscle growth and, if noted, are irrelevant in practice. To date, this subtopic is closed so that the order of exercises (lower body vs. upper) makes no difference. If that suits you and, for example, the bench press you are doing better with squats, go ahead. If you don't like it or don't care, you don't have to go for a better anabolic environment.
It is logical and at the same time supported by science that focusing on more complex exercises at the beginning of training and at the same time practicing larger parts at first, makes sense within hypertrophy. However, it also makes sense to focus on problem muscle parts first. On the other hand, this has its drawbacks. Try to do a few series of heavy French triceps pressures and then benchpress. You just won't rule that much. Yes, the muscle growth of the triceps will (probably) be more stimulated, but on the other hand, you will shorten the effects of an excellent exercise - benchpress, in which you can perfectly build strength. In short, it's about priorities. Do you have both biceps and triceps in one workout? Just exercise the first muscle that lags you, respectively. that you want to focus on as a priority. There is no miraculous order of training exercises, but there are preferences and benefits, and it is up to us what we want to focus more on and what less.
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