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

Year 2019, Volume: 21 Issue: 2, 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

References

• 1. ACSM. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 2009; 41: 687.
• 2. Buskard A, Wood R, Mullin E, Bruneau M, Jaghab A, and Thompson B. Heart Rate Determined Rest Intervals in Hypertrophy-Type Resistance Training. Journal of Exercise Physiology Online, 2017; 20.
• 3. Eddens L, van Someren K, and Howatson G. The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Sports Medicine, 2018; 1-12.
• 4. Fisher J, Steele J, and Smith D. High-and low-load resistance training: interpretation and practical application of current research findings. Sports Medicine, 2017; 47: 393-400.
• 5. Fisher JP, Carlson L, Steele J, and Smith D. The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 2014; 39: 1265-1270.
• 6. Fleck SJ and Kraemer W. Designing Resistance Training Programs, 4E. Human Kinetics, 2014.
• 7. Forti LN, Van Roie E, Njemini R, Coudyzer W, Beyer I, Delecluse C, and Bautmans I. Effects of resistance training at different loads on inflammatory markers in young adults. European journal of applied physiology, 2017; 117: 511-519.
• 8. Kazem S, Aliakbar A, and Bahman M. The comparison of three type of exercise sequence on maximum strength in untrained young men. Физическое воспитание студентов, 2014; 65-69.
• 9. Kazem S, Bahman M, and Farhad R-N. Influence of upper-body exercise order on muscle damage in untrained men. Physical education of students, 2013; 17: 100-105.
• 10. Konopack JF. Resistance Training: Recommendations for Age-Relevant Benefits. Annual Review of Gerontology & Geriatrics, 2016; 36: 193.
• 11. McKinlay BJ, Wallace P, Dotan R, Long D, Tokuno C, Gabriel D, and Falk B. Effects of Plyometric and Resistance Training on Muscle Strength, Explosiveness and Neuromuscular Function in Young Adolescent Soccer Players. Journal of strength and conditioning research, 2018.
• 12. Moraes E, Nobre MP, deFreitas Maia M, deFreitas Salles B, Miranda H, and Simão R. Influence of exercise order on the number of repetitions in untrained teenagers. Manual Therapy, Posturology & Rehabilitation Journal= Revista Manual Therapy, 2016; 14.
• 13. Murphy PG, Dominguez D, and Karabulut M. One Set to Failure per week Increases Strength More Effectively than Traditional Resistance Training: 1789 Board# 50 May 31 2. Medicine & Science in Sports & Exercise, 2018; 50: 420.
• 14. Paoli A, Moro T, Bianco A, Neri M, Battaglia G, and Palma A. Metabolic Effects of Eight Weeks of Intermittent Fasting and Resistance Training in Amateur Body Builders. Medicine & Science in Sports & Exercise, 2015; 47: 233.
• 15. Schoenfeld BJ, Ogborn D, and Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 2017; 35: 1073-1082.
• 16. Schoenfeld BJ, Wilson JM, Lowery RP, and Krieger JW. Muscular adaptations in low-versus high-load resistance training: A meta-analysis. European journal of sport science, 2016; 16: 1-10.
• 17. Sheikholeslami-Vatani D, Ahmadi S, and Salavati R. Comparison of the effects of resistance exercise orders on number of repetitions, serum IGF-1, testosterone and cortisol levels in normal-weight and obese men. Asian journal of sports medicine, 2016; 7.
• 18. Simão R, Farinatti PdTV, Polito MD, Maior AS, and Fleck SJ. Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. The Journal of Strength & Conditioning Research, 2015; 19: 152-156.
• 19. Simao R, Farinatti PDTV, Polito MD, Viveiros L, and Fleck SJ. Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. The Journal of Strength & Conditioning Research, 2007; 21: 23-28.
• 20. Sousa D, Piraua A, Beltrao N, JÚNIOR DL, Oliveira L, NETO AL, and Araujo R. Effect of exercise order on multiple one-repetition maximal test performance. MED SPORT, 2016; 69: 1-2.