When it comes to sculpting your physique, we often obsess over sets, reps, and rest periods. But there's a silent creator behind the scenes: exercise order. During your training volume landmarks, the sequence in which you perform exercises can significantly influence your gains .

Think of your workout as a symphony. Starting with compound movements like squats or deadlifts sets the tone, engaging multiple muscle groups and allowing you to lift heavier weights. These exercises demand the most energy and focus, so placing them at the beginning ensures optimal performance.

Conversely, isolation exercises, such as bicep curls or leg extensions, are best saved for later. By then, your muscles are warmed up, and these movements can effectively target specific areas without the risk of compromising form due to fatigue.

The order of exercises can affect training volume landmarks; specifically, your Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV) . For instance, performing heavy squats first might require fewer sets to achieve the desired stimulus compared to doing them later in the session when fatigue sets in.



Moreover, starting with high-intensity exercises can lead to better neuromuscular activation, enhancing overall workout efficiency. It's not just about what you do, but when you do it.

General & Practical Application during your Training session

To maximize your training sessions:

1. Begin with Compound Movements: These exercises engage multiple joints and muscle groups, providing the most bang for your buck. Examples include bench presses, rows, and lunges.
2. Transition to Isolation Exercises: Once the major lifts are complete, focus on movements that target specific muscles, like tricep pushdowns or calf raises.
3. Consider Exercise Complexity: More technically demanding exercises should be performed earlier when concentration and energy levels are at their peak.
4. Monitor Fatigue Levels: Be attentive to how your body responds. If performance declines significantly during later exercises, it might be worth reevaluating the sequence.

What if a specific Body Part Is Not Growing?

This is when we take the above script, and flip it.

Say you run a traditional back and biceps day. You're cranking through all sorts of rows and pull-ups, but when it's time to crank out some curls, the fatigue has likely begun to set in. At this point you are not getting nearly enough stimulus with your bicep movements as you would like; so it turns into junk volume, and your biceps are not receiving nearly enough stimulus to grow or get stronger. The question is, if we want our biceps to grow, why would we not place them at the beginning of the workout when we are fresh and have little to no local or systemic fatigue?

This is the answer, folks. While hitting your compound movements first are generally the way to go, if there are specific muscles/muscle groups you are hoping to accentuate, place them at the beginning of your workout while you are fresh! Then, that specific and desired muscle becomes the tone setter.

While it's tempting to dive into workouts without considering exercise order, taking a strategic approach can enhance performance, reduce injury risk, and accelerate progress. Remember, it's not just about working hard, it is moreso about working smart.

So, next time you hit the gym, think like a conductor. Arrange your exercises thoughtfully, and let the symphony of gains begin.

Your friend in fitness,

Alexander