Weight Lifting Training

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Weight Lifting Training

Exercise Order

When undertaking weight lifting training, personal preference also plays a major role in deciding the exercise order. If you are training every body part at each workout to gain muscle mass, you should limit your exercises to one compound movement per body part. Compound exercises require the movement of more than one joint, i.e., squats, bench presses, pull downs, etc. If you are splitting your body parts, you can add simple exercises to the corresponding compound exercises. Simple exercises require the isolated movement of one joint. For example, you can add dumbbell flies to your bench press, or leg curls to your squats. As a general principle in your weight lifting training you should attempt to train the larger muscles first and leave the smaller ones for end of the session.

The total bodybuilding effect during weight lifting training comes about when you fully stimulate and innervate as many fibers in the muscle as possible. But some muscles are bigger than others and, when used in combination with smaller ones, will still have unused fiber available when the smaller muscles are totally exhausted. There are a couple of reasons for adopting a profile of this nature. Exercising the large muscle groups like the thighs, chest, back and shoulders will take most of your energy, therefore, it only makes sense to train them first when energy levels are high. In weight lifting training you will still have enough energy left to train the smaller muscles in such as biceps and triceps.

There is another reason to leave the biceps and triceps till last during weight lifting training. These muscles are used when training the larger upper-body muscles. Tiring the triceps early in a workout will adversely affect your chest exercises because most of these movements involve the triceps. The same logic applies to back exercises. The biceps area a significant part of most back movements and in a manner of speaking, they are the weak link in the chain. Training order during weight lifting training is less important for large muscle groups.

Initially it will not make much difference whether you train chest first or back first in your weight lifting training. After a few months evaluate your physique. If your back development is lagging behind your chest, use what is called the muscle-priority system. Change your routine to work the back first and chest second. Muscle priority is not limited to the chest and back. You may find the shoulders need more attention than the 1egs, or that the chest needs to be worked before the shoulders. In either case change your weight lifting training routine to accommodate the different growth rates of your muscles and gain muscle mass.