The Effect of Exercise Order on Maximum Strength Development in Resistance Trainings

Year 2019, , 300 - 304, 15.09.2019

Serhat Özbay , Süleyman Ulupınar , Vedat Çınar , Taner Akbulut

https://doi.org/10.15314/tsed.576159

Abstract

ABSRACT

The aim of this study is to
investigate the effect of exercise order on maximum strength development in
resistance trainings. Thirty six male wrestlers (age = 21.6 ± 2.0 years; height
= 169.8 ± 8.7 cm; body mass = 76.6 ± 11.1 kg) participated in the study. The
participants performed two different resistance training programs for 12 weeks.
First group (Gr1) performed the exercises involving large muscle groups at
initial. The other group (Gr2) performed the same exercises in the opposite
order. For the Gr1, the exercise order was bench press (BP), lat pulldown
(LPD), shoulder press (SP), biceps curl (BC), triceps extension (TE). For the
Gr2, the exercise order was TE, BC, SP, LPD and BP. Before and after the
12-week training period, 1 repeat maximum (1RM) loads were measured in all
exercises. According to the results, 1RM loads of all exercises increased
significantly in both groups (5.8-16.7%). However, 1RM load increase in the BP and
LPD exercises were significantly higher in Gr1 compared to Gr2. No significant
difference was found between the groups in 1RM load increase of SP, BC and TE
exercises. As a result it is recommended that exercises involving large muscle groups should be performed first.

Keywords

Upper body exercises, Resistance exercises, 1RM Strength

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