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Questions and answers about sports

Does the order of exercising a specific muscle first in a split routine matters?

2 min read

Asked by: Emily Goenner

But to get the most out of your time at the gym, spend a little extra time planning out the order that you’re going to do your exercises. When in doubt, Luciani says there’s one main rule: “Exercises that use the most energy and muscle groups should be done first.”

What order should my workout split be?

Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs.

Which muscles should you exercise first within a program?

Work the large muscles first using multi-joint exercises, followed by the smaller muscles using single-joint exercises. Since your small muscles often act as stabilizers for the large muscles, it only makes sense to work the large muscles to fatigue first.

Should you change the order of exercises?

It is vitally important, in order to keep progressing and achieving new personal bests, to constantly change your workout. This will keep your muscles guessing and shock them into further development. It’s the reason why health professionals will advocate changing your training regime every 6-8 weeks.

Which exercise should be performed first?

The American College of Sports Medicine recommends that large muscle group exercises generally be performed first in a training session. This is appropriate for most individuals as most goals prioritize large muscles to be worked.

Should you finish the sets in one exercise before moving onto the next?

A typical strength training routine will have you doing something like 3-5 sets of 5-10 reps of an exercise, waiting 60 seconds between each set, and then moving onto the next one. You can do them one set of each exercise and then quickly move onto the next exercise, and so on. Then do it all over again.

Should you work large muscles first?

It’s always best to train your bigger muscle groups first before working out the smaller muscles because macro-muscles are responsible for major movement and strength that help activate the micro-muscles. Your bigger muscle groups are your hamstrings, glutes, quadriceps, back, and chest.

What muscles should I train together for a 5 day Split?


  • 5 Day Bro Split. Day 1: Chest. Day 2: Back. Day 3: Arms. Day 4: Legs. Day 5: Shoulders. Day 6 & 7: Rest. …
  • 5 Day Upper Lower Push Pull Leg (ULPPL) Split. Day 1: Upper Body. Day 2: Lower Body. Day 3: Rest. Day 4: Push. Day 5: Pull. Day 6: Legs.