Sequence of muscle groups and training exercises during training

Summary of this blog

This blog examines the optimal sequence of muscle groups and training exercises for effective fitness training. It poses three key questions: the sequence of warm-up, strength, and endurance training, the order of muscles targeted in strength training, and the sequence of individual exercises. The choice of sequence depends on individual goals. The text explains that warm-up often initiates the session, followed by various approaches like strength training or cardio. Muscle groups are categorized into major and minor groups, with the order depending on training objectives.

Furthermore, training exercises are divided into compound and isolation exercises, with a recommendation for prioritizing compound exercises to minimize injury risks when fatigued. The pre-fatigue method, particularly suitable for experienced strength athletes, is also discussed. The conclusion emphasizes the importance of sequence for individual goals, with a reference to Vanelst, where professional training plans are available. Common questions about exercise sequence, such as the decision between endurance and strength training, are also addressed. In general, it is advised to perform compound exercises first, while experienced athletes can utilize the pre-fatigue method.

End of summary

To achieve optimal progress in training, it is advisable to consider various factors. After determining your training volume and selecting the exercises, you focus on precise structuring. In this context, three central questions arise.

1. How do you organize the sequence of warm-up, strength training, and endurance training?
2. Which muscle groups are engaged first or last during strength training?
3. In what sequence do you approach each individual exercise?

In the following sections, you will learn more about the correct sequence of muscle groups and exercises to deepen your knowledge.

Note
On Vanelst, professionally crafted training plans are available that take into account a well-thought-out arrangement of muscle groups and exercises.

Warm-up, strength training and endurance training: which order is correct?

The correct sequence of warming up, strength training, and endurance training is a question that many strength athletes quickly answer. There are various ways to plan your training session specifically. Often, the training begins with warming up, followed by the decision to either proceed directly to strength training or start with a cardio session. Of course, the reverse order is also possible, where you complete warming up and cardio training first before finally conducting strength training. The optimal sequence depends on your individual training goals. Those aiming for maximum muscle building prefer strength training, as valuable energy would otherwise be lost during warming up and cardio. The initial phase of a training session is the moment when your body is still fresh. Thus, your training goals automatically determine the order in which you approach warming up, strength training, and endurance.

Order of muscle groups during strength training

Anyone contemplating the suitable order of training muscle groups inevitably encounters various options. The optimal arrangement naturally depends on how many muscle groups you train in one session. In full-body training plans, upper/lower splits, push/pull, or push/pull/legs training plans, different muscle groups come into play in a single training session. This also applies to home training plans or exercises in the calisthenics park.

In a workout involving multiple muscle groups, the order is dictated by individual training goals. Typically, you first focus on the larger muscle groups before addressing the smaller muscles. Larger muscle groups like thighs and glutes, as well as chest and back muscles, should be trained before the smaller muscles like triceps, biceps, shoulders, and calves to ensure optimal exhaustion.

Sequence of training exercises

Once you have determined the order of individual muscle groups, the focus shifts to selecting the training exercises. In most training plans, you incorporate various exercises for a specific muscle group. Hence, the question arises as to which exercises should be given preference. Exercises can generally be categorized into compound and isolation exercises. For further insights, variations, and advice, refer to the blog on choosing fitness exercises. Compound exercises aim to target multiple muscle groups simultaneously, while isolation exercises specifically stimulate individual muscles. Regarding the order, there are two options: you can either start with complex compound exercises or initially turn to isolation exercises. Both approaches will be examined in more detail below.

Priority for Compound Exercises Before Isolation Exercises

A common rule states that you should perform compound exercises before isolation exercises. Compound exercises involve various muscle groups working together to move relatively heavy weights. If you are already fatigued, the risk of injury increases, as you may not be able to perform complex compound exercises carefully. Those primarily looking to build muscle mass should typically perform compound exercises at the beginning. In the end, isolation exercises add the finishing touch to your muscles by providing an additional, intensified training stimulus.

Pre-Fatigue through Isolation Exercises Before Compound Exercises

The exception confirms the rule. In the realm of bodybuilding, the pre-fatigue method is suitable for achieving optimal training results. With this approach, you start with isolation exercises to deliberately fatigue the muscle. During the subsequent compound exercise, you can increase the training stimulus, as other muscle groups support the workout. For those aiming for safe and effective training, it is advisable to perform compound exercises before isolation exercises. However, the pre-fatigue method is suitable only for experienced strength athletes.

Conclusion on the order of muscle groups and exercises

The appropriate sequence of muscle groups and training exercises varies depending on individual goals. For those aiming to effectively lose weight in fitness training, there is a broader range of options compared to professional strength athletes. In general, it is advisable to start with isolation exercises and only then transition to compound exercises. For advanced individuals, the pre-fatigue intensity technique is suitable, whereby compound exercises immediately follow isolation exercises. This allows for an increase in intensity and training stimulus.

Frequently asked questions about exercise order

Should endurance training or strength training be conducted first?

The answer depends on individual training goals. Those looking to build muscle should generally commence with strength training. If the primary goal is weight reduction, prioritizing endurance training may be beneficial.

What is more sensible: compound exercises or isolation exercises first?

Generally, it is recommended to commence the training session with compound exercises. These exercises are more complex, and it is possible to lift heavier weights. However, professionals can utilize the pre-fatigue principle by incorporating compound exercises for additional training stimuli after fatigue from isolation exercises.