MASS Office Hours Episode 37 (Exercise Order for Strength and Hypertrophy)
May 24, 2024
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Exploring the debate between multi-joint and single-joint movements for strength gains, strategic exercise order for maximum results, and the impact on muscle growth. Analysis of studies comparing different approaches and the importance of individual goals and needs in workout routines.
Prioritize main lifts like squats for strength gains.
Adjust exercise order based on individual goals and weaknesses.
Balance exercise order with training frequency for optimal strength development.
Deep dives
Importance of Exercise Order for Strength Progress
When considering exercise order for strength progress, the focus is on prioritizing the main lifts such as squats, bench press, and deadlift. The podcast emphasizes that performing these main lifts earlier in the session can lead to better strength gains as compared to performing them later. Specific examples and studies are referenced to showcase the impact of exercise order on strength adaptation, highlighting the importance of prioritizing key movements for optimal strength development.
Nuances of Exercise Order for Strength Training
The podcast delves into the nuances of exercise order for strength training, acknowledging that while there is a general consensus that multi-joint exercises should come first, there are exceptions based on individual goals and weaknesses. It discusses the practical applications of adjusting exercise order to address specific weaknesses and optimize strength gains, emphasizing the need to prioritize exercises that are crucial for strength progress.
Balance and Adaptability in Exercise Order for Strength Training
In exploring exercise order for strength training, the podcast highlights the importance of balancing the need to prioritize exercises for strength gains with the practical considerations of training frequency and competition requirements. It suggests strategic staggering of exercises and adjusting order based on specific goals to maximize strength development while considering factors like fatigue management and weak point prioritization.
Exercise Order for Hypertrophy
The podcast episode delves into the significance of exercise order for hypertrophy and whether it impacts muscle growth. The discussion emphasizes that exercise order, specifically whether multi-joint exercises should precede single-joint exercises, is commonly debated. Studies have shown that exercise order does not significantly affect muscle growth. While volume load could be compromised on specific exercises, the overall consensus is that as long as sufficient volume is maintained, exercise order does not substantially impact hypertrophy.
Importance of Flexibility in Training
The podcast also highlights the adaptability and flexibility in training for muscle growth, contrasting it with strength training. It points out that training for hypertrophy allows for more variation, including exercise selection, rep ranges, and load variations. Unlike strength training, where exercise order can significantly impact performance, for hypertrophy, there is more leeway in exercise sequencing and training approaches. The episode suggests that while certain situational factors may influence exercise order, overall, it does not play a crucial role in muscle growth outcomes.
The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7 of the MASS Research Review.
It’s long been said that multi-joint exercises should be performed before single-joint exercise to maximize strength and hypertrophy. But is that old adage true? This two-part video provides a comprehensive exploration of exercise order and its impact on strength and hypertrophy outcomes.
You can download the MASS time-efficient training guide here:
https://massresearchreview.com
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
We'll be back to live episodes at 7pm (eastern time) on Wednesday, May 29th. If you'd like to submit a question ahead of time, please use this link:
https://massresearchreview.com/office-hours/
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