Today we are pleased to bring you part 6 in our ongoing series of articles about physicial training programs written by Dr. William Kraemer.
Order of Exercises
Sequencing of specific exercises within a session) significantly affects force production and fatigue rate during a resistance exercise session. As already discussed in part 5 (Choice of Exercise), multiple-joint exercises are more effective in increasing muscular strength than single-joint exercises. Therefore, these exercises should be given priority within the training session (i.e. placed early in the training sessions when fatigue is minimal). Experts have made the following recommendations regarding exercise order:
When training all major muscle groups in a workout:
- Perform large muscle group exercises before small muscle group exercises
- Perform multiple-joint exercises before single-joint exercises
- Rotate upper and lower body exercises
- Also, for power training, perform total-body exercises (from most to least complex) before basic exercises. For example, perform power cleans before back squats. This is especially important when teaching new exercises.
It is especially important to check for proper exercise technique anytime a change is made in the program design (e.g., changing the order of exercise, changing the rest period lengths). Changes in the program design could have an impact on the skills of a particular lift. Complex multi-joint exercises (e.g., power cleans) are more sensitive to such program alterations due to the higher technique demands.
When training upper body exercises on one day and lower body exercises on a separate day:
- Perform large muscle group exercises before small muscle group exercises
- Perform multi-joint exercises before single-joint exercises
- Rotate opposing (agonist and antagonist) exercises
When training individual muscle groups:
- Perform multi-joint exercises before single-joint exercises
- Perform higher intensity exercises (i.e., those that require a greater percentage of one’s one repetition maximum) before lower intensity exercises
Number of Sets
This variable has received much attention, as the number of sets for an exercise is part of the total work equation. When progression is desired for a given exercise, more work is needed. One set of an exercise is a starting point for beginners due to limited toleration of the exercise stress.
The number of sets performed for each exercise is a factor in what is referred to as the volume of exercise (e.g., sets x reps x resistance). As such, one of the major roles of the number of sets performed is to regulate the volume performed during a particular exercise protocol or training program. However, some short term and all long-term studies support the contention that the greater training stimulus associated with the higher volume from multiple sets is needed to create further improvement and progression in physical adaptation and performance.
Variation in training stimuli, is also critical for continued improvement and this variation often includes a reduction in training volume during certain phases of the overall training program. The determining factor here is in the “periodization” of training volume rather than in the number of sets, as sets is only one of the components in volume. Exercise volume is a vital concept in resistance training progression, especially for those who have already achieved a basic level of training or strength fitness. As mentioned earlier the principle of variation in training or more specifically “periodized training” involves the number of sets performed. Since the use of a constant volume program can lead to staleness and lack of adherence to training, variations in training volume (i.e., both low and high volume exercise protocols) is important during a long-term training program in order to provide adequate rest and recovery periods.
