Perform the exercises in an adequate order and the whole training will be better, safer and more productive.
There is a logic behind the claim that we should train the weakest muscle group first, after all those muscles are the ones that hinder further progress, right? However, on the other hand, sometimes training these muscles first will make the rest of the workout less effective.
Here we are not talking about performing stretching before the bench press. Of course, it is very likely that you will be able to push less weight on the bench press after stretching, but this is a classic anti-fatigue technique that bodybuilders have been using for decades.
There are a relatively small number of exercises that you should not do first in training, and they are very important, and therefore good pay attention to the rest of the text.
1. LOWER BACK BEFORE STILL LIFTING, Squats, ROWING IN BENDING
The musculature of the lower back, primarily the erector spinae, is isometrically involved when performing almost all complex exercises for the back, legs, or even all types of push-ups. Precisely for this reason and because you perform these complex exercises with higher weights, you want the erector to stay strong and support the torso, and therefore Performing lower back exercises before complex exercises can be a big mistake
Properly performing exercises such as forward rowing, deadlifts or even squats is almost impossible with tired lower back muscles. What was a weak link in your body will become even weaker, which will jeopardize both the weight you work with and the number of repetitions you can perform, not to mention the increased risk of injury.
Better choice: Do lower body exercises at the end of the workout, when you have already done all the complex exercises that strain your lower back.
2. FLU / HAT FIRST
Flu strength and forearm strength are one of the X factors for many exercisers, simply put. if your flu and forearm are weak and you are weak, strengthen them and you will be stronger.
Precisely because of the above, if you get tired of the flu and / or forearm you will not be able to work with heavy weights, because you simply will not be able to hold them in your hands, which will eventually affect the weight with which will train you as well as the number of repetitions.
Better choice: Leave forearm training for the end of arm training, if in the end you can barely hold the shaker in your hands you did a good workout.
3. BICEPS BEFORE BACK, TRICEPS BEFORE CHEST
As we said, stretching before a bench is a proven technique that works, but the same thinking doesn't apply to other muscle groups like the triceps. If you train the triceps (small muscle group) first, the thrusts after it will not do much for your chest. The same is true if you train your biceps before your back or buttocks.
Better choice: The golden rule is to always train large muscle groups first, then smaller ones. The only exception to this rule is if you train muscle groups that do not affect each other, such as the lower back and chest.
Source: Bodybuilding.com