The overwhelming number of training programs prescribes starting training with large muscle groups, and ending with small. This is explained by the fact that large muscles require more energy, and stimulation after small muscles will limit their growth.

A recent scientific study has attempted to identify the relationship between muscle fatigue and the sequence of exercise (1). The experiment was attended by 14 men and 4 women aged 20 years with a half-year training experience. All of them worked on two different programs for the upper body, between training took 48 hours. At the first session, the trainees started with large muscle groups and ended up small. On the second exercise, the order of the exercises was reversed. Each exercise was performed in three sets of ten repetitions, and the rest between sets was two minutes, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net It turned out that regardless of the order of the exercises, the third set was always weaker with respect to the possible number of repetitions, however, on motions performed in the middle of the workout, the difference in the sequence was not reflected in any way. Subsequent studies have shown that the fourth set of any exercise trainees is 12.8-58.2% weaker than at the beginning of the first.

Most subjects said that training was significantly more difficult when they loaded the large muscles first. This is understandable, because in this case, much more energy is expended - the average bodybuilder is tired of leg training, much more than from working on the bicep. That's why almost everyone trains the big muscles first.

However, often such a routine order is so tiring that effective development of small muscle groups becomes simply impossible. This can be felt by following such a popular concept as alternating traction and bench training, according to which traction muscles (back and biceps) are loaded in one day, and in the other - bench presses (chest and triceps). Legs are usually trained on the day of breast and triceps development, as stimulating two large muscle groups, such as legs and back, is extremely difficult.

From a practical point of view, this study suggests that the final exercise (on any muscle group) will be limited to total cumulative fatigue, so it's logical to put isolation exercises at the end of the workout. Arnold Schwarzenegger realized this very long ago.

Training biceps, he always ended with concentrated flexion, more often - standing in the slope. In this exercise, he never used dumbbells weighing more than 20 kg and tried to concentrate on the form of performance and the sense of movement.

So, if you try to load three large muscle groups in one exercise, the latter is unlikely to get enough stimulus for growth. It is better to finish the session with a light, isolated exercise that promotes pumping and burning.

sportzal. com.

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