The Best Exercise Sequence for Muscle Gain, Fast

Lifters have the most energy to capitalize on training performance at the beginning of their training.

Last updated on September 19, 2024

Following a training program can help maximize gains, but performance and training progress benefit from an exercise sequence that aligns with your training goals. For example, training skull crushers before bench presses on push-up day can hinder results if the goal is a bigger chest.

On September 12, 2024, exercise scientist Dr. Mike Israel shares information about exercise order for muscle growth for natural and enhanced bodybuilders.

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Why does exercise sequence matter?

• Energy: One has the most energy during the first exercise.

Something that requires a load of energy better be early [when] you are not tired yet

• Training Performance: Most people tend to excel at their first exercise. If the goal is to maximize performance in a particular exercise, train it earlier.

If it’s squat first versus leg extension and you want to perform high on the squat, squat first.”

• Muscle activation: The initial training exercises receive the greatest stimulus than those performed later. So to maximize muscle activation from a squat, squat first.
• Limiting Factors: When the initial exercise targets muscles that become limiting factors in subsequent exercises.

If the triceps are fried from pressing, it’s probably the limiting factor in the presses, meaning they work harder, leaving the chest with less work.

• Mind-Muscle Connection: Early exercises are unlikely to create an optimal mind-muscle connection.
• Fatigue: Early exercises reduce performance in later exercises due to muscle fatigue.

squats first; foot pressing will suffer. He presses the leg first. squatters will suffer. Learn what you need to do first to properly organize your workout.

• Technique Performance: Beginners will experience the greatest improvement in technique when they focus on exercises early in training.

You don’t learn technique because you are too tired.

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Exercise Sequence for Natural Bodybuilders

Dr. Israetel recommends that natural bodybuilders train exercises that meet the following four conditions early in their programs:

1. Exercises that improve performance the most.
2. Exercises that stimulate the highest priority muscles.
3. Exercises that require the most coordination and focus.
4. Exercises to get stronger, especially in lower rep ranges.

Exercises involving significant systemic or cardiovascular involvement may disrupt training if performed too early (eg, ultra-high rep walking).

“If it’s important to have a big back, don’t train the biceps and rear delts first. They will prevent you from using your back.”

Exercise sequence for enhanced bodybuilders

Improved bodybuilders face a greater risk of injury, but can also find it easier to boost gains. Dr. Israetel suggests that improving bodybuilders consider the following criteria when choosing their starting exercises:

1. Exercises should focus on training and pre-fatiguing the target muscles using minimal external loads. Start by targeting that specific muscle system and then move on to more intense workouts that involve heavier external weights.
2. Perform exercises that offer more isolation, such as leg extensions and push-ups. Avoid static movements like deadlifts, squats and rows.
3. Train in the 10-20 rep range.

For later in a training program, Israetel recommends:

1. Exercises that have shown higher injury risks in the past.
2. Exercises that athletes have struggled to develop a mind-muscle connection.
3. Exercises that have a high systematic fatigue component, such as squats and deadlifts.
4. Pushing new exercises that are introduced later in the program.

Folding

Dr. Israetel advises natural, average and enhanced bodybuilders on the following recommendations:

Natural & Intermediate Bodybuilders

• Be natural.
• Perform compound, highly technical and heavier load movements first.
• Perform isolation exercises and higher reps last.
• Determine the exercise sequence based on the net stimulus-to-fatigue ratio of the session.

Improved Bodybuilders

• Determine the exercise sequence based on the net stimulus-to-fatigue ratio of the session.
• Perform lighter exercises that are more isolated and heavier first, and compound movements later to minimize the risk of injury.
• Drop the ego.

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Featured image via Shutterstock/Jacob Lund