Exercise sequence


When looking at strength building, it is definitely wise to do big exercises first. If you want to get better and stronger at an exercise then you should give it priority. If you want to get stronger with the deadlift, deadlift first. As a powerlifter, it is a good idea to train the deadlift and bench press after the squat more often as your competition gets closer. This will also be the case on competition day as you will have to get used to this fatigue. But if you are still far away from this, it is wise to start fresh with bench press. You will make the most progress this way.

Muscle mass

Exercise order for muscle growth is a different story. When we look at scientific studies we see that it generally doesn't matter that much. This is because muscle mass mainly responds to how much you do and not so much to what you do exactly. If the training volume does not change that much, it does not matter which exercise you do first. Even if you do an isolation exercise for bench press. You will not be as strong. Only the stimulus for muscle growth remains the same. Now that you know it doesn't make that much of a difference which order you do it in, ask yourself the following questions:

1. In what order can you get the most out of your training for yourself?

This may have to do with injury susceptibility. If you often get problems with bench presses because you think you always have to do them first to make your chest grow the best. You can choose to do some friendlier exercises with a heavier weight first, so you don't have to do so much with bench press.

2. In what order can you do the most?

If you're always wrecked after squats and it affects the rest of your workout too much, choose to do them later in your workout. This will keep you fresher and you'll find that you can do more in a single training session.

3. What sequence makes you get the most enjoyment out of your workout?

If you don't like pull ups and you get more energy from another exercise like lat pull downs or seated rows, then do those first! The more enjoyment you get out of a workout the longer you can keep it up!


If your goal is to develop more muscle mass, don't worry about the order of your exercises. Look at how you can get the most out of your training. When it comes to strength, it is important to do the exercises fresh that you want to get better at.

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