What is the order of muscle training?

People nowadays live a better life, but lack of exercise leads to many diseases, so exercise is necessary for everyone. So how should we exercise our muscles? What is the order of muscle exercise? Don't worry, we will introduce the order of muscle exercise in detail below. At the same time, we also need to remind all friends who exercise that muscle exercise requires perseverance.

In this case, the weight of 79 kg is close to the limit load for the tired triceps, but it is far from enough for the development of chest and shoulder girdle muscles. Obviously, it is much better to complete exercises that involve more muscle groups first, and then complete exercises that target a single muscle. Because using a smaller weight when exercising a single muscle does not affect other muscle groups, while the single muscle itself can receive a large stress stimulation.

Methods/Steps

1. Train the large muscle groups first

This is a training principle that should be followed. Don't just pick up the equipment and practice casually. The muscles of the legs, chest, and back are large muscle groups. Exercises for these muscle groups require the use of heavier loads, otherwise it will be difficult to achieve results. So, when you have more energy and are able to overcome heavier loads, you should train these muscle groups first. If you wait until the end of a training session to train these muscle groups, you will not be able to do it well, the results will be greatly reduced, and you may even get injured.

For example, someone often starts training with three sets of 90 kg barbell bench press exercises, and the second half of the class is to do three sets of triceps push-down exercises with a 30 kg barbell. One day, he reversed the training order and first did triceps push-down exercises with a 34-kilogram barbell. When he did the bench press, he could only push up a 79-kilogram barbell at most. This is because the triceps have already been trained with a certain load during the push-up exercise, and are fatigued and unable to complete three sets of 90kg barbell bench presses.

In this case, the weight of 79 kg is close to the limit load for the tired triceps, but it is far from enough for the development of chest and shoulder girdle muscles. Obviously, it is much better to complete exercises that involve more muscle groups first, and then complete exercises that target a single muscle. Because using a smaller weight when exercising a single muscle does not affect other muscle groups, while the single muscle itself can receive a large stress stimulation.

2. Muscles should be trained alternately

This is also a training principle. Do not exercise the same muscle consecutively. The muscle groups that are exercised alternately can recover to a certain extent after each exercise, so they can withstand a relatively larger load during each second exercise. Since the development of muscle strength and volume is closely related to training intensity, alternating exercises are more conducive to the growth of muscle volume and strength.

For example, in the bench press and triceps pushdown exercises, the triceps are the prime movers. If the practitioner does the triceps push-down exercise immediately after doing the bench press, he can overcome 30 kg of resistance. If he completes a set of standing elbow flexion and extension exercises between the two sets of exercises, he will be able to overcome 34 kg of resistance when doing push-down exercises because the fatigued triceps have recovered to a certain extent. If the trainee intends to continuously stimulate the same muscle, he or she must pay attention to the fact that the recovery interval must be sufficient.

We mainly introduce the order of muscle training in detail above. Many people do not care about the order of exercise when exercising. In fact, the order of exercise is also very particular, which will also get twice the result with half the effort. So after our introduction above, I hope that everyone will follow the order of exercise to exercise muscles in the future!