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Influence of exercise order on upper body maximum and submaximal strength gains in trained men
Author(s) -
Assumpção Claudio O.,
Tibana Ramires A.,
Viana Luan C.,
Willardson Jeffrey M.,
Prestes Jonato
Publication year - 2013
Publication title -
clinical physiology and functional imaging
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 0.608
H-Index - 67
eISSN - 1475-097X
pISSN - 1475-0961
DOI - 10.1111/cpf.12036
Subject(s) - bench press , medicine , one repetition maximum , leg press , resistance training , biceps , strength training , physical therapy , muscle strength , physical medicine and rehabilitation
Summary The purpose of this study was to investigate the influence of exercise order on one‐repetition maximum (1‐ RM ) and ten‐repetition maximum (10‐ RM ) strength gains after 6 weeks of resistance training ( RT ) in trained men. Sixteen men were randomly assigned into two groups based on the order of exercises performed during training sessions: a group that performed large muscle group exercises first and progressed to small muscle group exercises ( LG ‐ SM ); while a second group performed the opposite sequence and started with small muscle group exercises and progressed to large muscle group exercises ( SM ‐ LG ). Four sessions of RT were conducted per week; all exercises were performed for three sets of 8–12 repetitions with 1‐min rest intervals between sets. Maximal and submaximal strength were assessed at baseline and after 6 weeks of RT with 1‐ RM and 10‐ RM testing for the bench press ( BP ), lat pulldown ( LPD ), triceps pulley extension ( TE ) and biceps curl ( BC ), respectively. Two‐way ANOVA for the 1‐ RM and 10‐ RM tests indicated a significant group x time interaction. The 1‐ RM values significantly increased for all exercises in both groups ( P <0.05), but were not significantly different between groups. However, effect size ( ES ) data indicated that the LG ‐ SM group exhibited a greater magnitude of gains (1‐ RM and 10‐ RM ) for the BP and LPD exercises. Conversely, ES indicated that the SM ‐ LG group exhibited a greater magnitude of gains (1‐ RM and 10‐ RM ) for the TE and BC exercises. In conclusion, the results suggest that upper body movements should be prioritized and performed according to individual needs to maximize maximal and submaximal strength.