In one of our last entries, we talked about precisely what should be the optimal order when it comes to combining cardio and weights into a workout routine. Today we continue analyzing this topic to finish knowing how to organize your training routines to get the most out of them: When to do specific exercises before or after?
In addition to telling you how to achieve optimal training for muscular hypertrophy, at today’s entry we also propose some changes in the traditional order of exercises to get the most out of training taking into account other aspects or personal needs.
Now that we know the reasons why we must begin the workout routine with weight work, it is essential that we focus on the importance at the muscle level that can have the order of the anaerobic exercises we choose. Should we start with basic or specific exercises?
Muscle work in basic and specific exercises
When we refer to basic exercises, we talk about essential exercises for muscle gain. If I tell you: Squat, dead weight, bench press, dominated or rowing, I am sure there is no doubt about the exercises I am referring to.
The great difference between both types of exercise is that the basic exercises involve the work of a large number of muscles during their execution, implying an effort and an important stimulus to our musculature.
This type of exercise involves not only large muscles, but also works smaller and auxiliary simultaneously, which allows us to work with higher loads and greater intensity, favoring rapid muscle growth and a gain of strength in more specific exercises.
Obviously and in contrast, specific exercises are those that focus on the work of a particular muscle group such as, for example, an arm training with biceps or triceps exercises.
How to choose the order of exercises in our routine
As a general rule, what is usually recommended is to begin with training through multi-articular exercises that generally work more muscle mass, such as the basics we have mentioned, leaving for a second part the more concrete work of specific movements.
One of the reasons to begin with the basic exercises is to be fresh and full of energy and glycogen in our muscles to tackle a more general work and that requires greater movements of muscle, being at full muscle performance and concentration.
Tips / Example: Begin the routine with large muscle groups, such as chest or back, to continue a second phase of more specific muscle work, such as biceps or triceps.
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Holy Rule or can we vary the order?
If we recapitulate what we have talked about in these last two posts about the organization of your routine, we can conclude that optimal training should follow general guidelines.
- Start with the weight work and end with the cardiovascular part.
- Begin weight work with multi-articular basic exercises to continue with those more specific.
Although this scheme generally represents the greatest muscle benefit, there are cases in which for personal needs or goals it is beneficial to alter the proposed script for better results
Generally, the exercises that are performed first are usually associated with a greater muscle benefit, since it is the moment where we have greater capacity of performance and personal intensity. For this reason, and in order to use all that performance and intensity of work where we need it most, it may happen that sometimes it is advisable to make a change in the order of completion of the exercises.
- If we have a zone or group more lagging behind may be a reason why we should prioritize that specific exercise over another basic, with the sole aim of obtaining the greatest possible gain over the personal area that needs more work.
- If you are a competition rider whose priority is the general resistance training in an intense way, one option would be to start your routine with the cardio work since for your needs the ideal is to start with the optimum fuel the primordial discipline that you want to develop without Affect its performance. In this case, force work would not be the priority.
They are two clear examples of when we can modify the general guidelines of a training in favor of muscle gain or other training, always depending on personal needs or goals.