As fitness enthusiasts, we often turn to the internet to find new workout programs. However, not all programs are created equal. Some may leave you feeling sore and tired, but without any real results. The order of exercises in a workout program can greatly impact its effectiveness, efficiency, and safety. According to studies, the correct exercise sequencing can make or break a resistance training program. In this article, we will explore the principles of correct exercise sequencing and how to organize your exercises for maximum efficiency.
The first principle of correct exercise sequencing is to do high-skill exercises first. These exercises, such as snatches and power cleans, require a lot of technical skill and can be dangerous to perform when tired. Doing them at the beginning of your workout when you are fresh and energized will help you perform them safely and effectively. Additionally, it is recommended to do freeweight exercises before machine exercises for the same muscle group, as freeweight exercises are more technically demanding.
The second principle is to do power exercises before strength exercises. Power exercises, such as sprints, jumps, throws, and Olympic lifting, require a lot of energy and are highly influenced by your nervous system. On the other hand, strength exercises, such as heavy, low-rep squats, deadlifts, and bench presses, are not as affected by fatigue. Therefore, it is best to do power exercises early on in your workout when your energy levels are highest, followed by strength exercises. When combining strength and hypertrophy training, it is recommended to do your strength work first.
The third principle is to work from heavy to light. You only have limited energy available for training, so it is best to do your heaviest exercises and sets at the start of your workout, progressing to lighter training as you work through your program. This ensures that you get the important exercises done first so that if you have to stop training unexpectedly, you will still get a decent workout.
The fourth principle is to prioritize your weaknesses. This means training your weakest muscle group first in your workouts. This allows you to hit them with plenty of intensity when your focus and energy are at their highest. Once you have fixed your weakness, you should go back to doing your exercises in a more standardized order.
The fifth principle is to train your legs first. If you do full-body workouts, it is recommended to train your legs before your upper body. Leg training takes a lot of energy, and trying to squat, deadlift, lunge, or leg press after you have already exhausted your upper body will compromise your performance.
In conclusion, the order of exercises in a workout program is crucial to its effectiveness, efficiency, and safety. By following these principles of correct exercise sequencing, you can organize your exercises into the best possible order for maximum efficiency. Remember to prioritize your weaknesses, work from heavy to light, and train your legs first. By doing so, you will be able to create your own effective workouts or reorganize workouts that have been written by other people.