Resumen de Influence of Exercise Order on the Number of Repetitions Performed and Perceived Exertion During Resistance Exercises
Roberto Simão, Paulo de Tarso Veras Farinatti, Marcos Doederlein Polito, Alex Souto Maior, Steven J. Fleck
This study examined the performance effects of exercise order during a resistance- training session composed of only upper-body exercises.
The 10 repetition maxmimum of 14 men and 4 women with at least 6 months of previous weight-training experience was determined for 5 upper-body exercises. Each subject then completed 2 training sessions separated by 48 hours in a counterbalanced crossover design. One session began with exercises of the large-muscle group and progressed to exercises of the smallmuscle group (sequence A), whereas the other session was performed with the opposite exercise sequence (sequence B). The exercise order for sequence A was free-weight bench press (BP), machine lat pull-down (LPD), seated machine shoulder press (SP), standing free-weight biceps curl (BC) with a straight bar, and seated machine triceps extension (TE). The exercise order for sequence B was TE, BC, SP, LPD, and BP. During both sequences, 3 sets of each exercise were performed to concentric failure, with 2-minute recovery intervals between sets and exercises.
Performing exercises of both the large- and the smallmuscle groups at the end of an exercise sequence resulted in significantly fewer repetitions in the 3 sets of an exercise. This decrease in the number of repetitions performed was especially apparent in the third set when an exercise was performed last in an exercise sequence.
