Do these exercises first, and you let the training go under the tail! Put them in the right order, and training will be more productive and safer.
Author: Bill Geiger
There is an opinion that the lagging muscle groups must be trained first. In the end, they pull you back, huh? But, on the other hand, there are situations when the beginning of training with lagging muscles makes all subsequent exercises less effective.
I'm not talking about laying down my hands before the bench press on the day of training the chest. Clearly, the working weight in the bench will fall, but this is a classic technique of pre-fatigue, which helped athletes build muscle in the upper body for decades.
There are only a few exercises on my black list, but they play a significant role. Give some attention to the question and put the exercises in the right order!
1. Exercises for the waist up to stanovaya, squats and traction in the slope
Muscles of the lumbar region, mainly straightening the spine, do static work in many multi-joint exercises for the back, legs and in the bench above the head while standing. And since in these exercises you take a lot of weight, you need strong muscles of the waist, supporting the trunk. By setting exercises for the lower back, such as "good morning", extension of the back (it's hyperextension) or stanovaya on straight legs, before heavy basic movements, you make a big mistake!
If the muscles of the lower back are pretty tired, good luck, when you try to keep the ideal position of the back in the drafts in the slope, in the hospital or in squats with a lot of weight. And without that the weak link will become even weaker, and this will affect the working weight, which you can take, and the number of repetitions. Not to mention the fact that the risk of rounding the waist will increase.
Right choice. Put the lumbar exercises at the end of the workout after you have done all the heavy exercises while standing.
2. Exercise for grasping up to . anything
The strength of the grip and the muscles of the forearm is the X factor for many athletes. If they are weak, you are also weak. Make them strong, and also become stronger. But the coin has the opposite side: if the muscles responsible for the grip are already caked, you are caked together with them.
Exercises such as extension in the wrist joint, flexion of the "hammer" and back bendings on the biceps affect the strength of the grip and the muscles of the forearm, and this negatively affects your ability to keep heavy weight. Shrags also require a decent grip strength. The unsuccessful order of the exercises hits both the working weights and the number of repetitions performed.
Right choice. Do specific exercises for the muscles of the forearm last, at the end of the training of the hands. If after them you can not hold a shaker in your hands, you are doing everything right!
3. Biceps to the back, triceps to the chest
The reduction of hands to the bench press is a legitimate technique of pre-fatigue, and I have already mentioned this. But the rule does not apply to other muscle groups, such as triceps. If you train triceps – a small muscle group – first, from the bench lying much not wait. The same applies to exercises on the biceps, if they go before intensive back training.
Right choice. The golden rule is to train large muscle groups first, and then small ones. The only exception is when you work out absolutely different muscle groups that do not affect each other, for example, the lower back and the chest.