Research University of Rio de Janeiro researchers examined the influence of exercise order on strength and muscle thickness in untrained men after 12 weeks of resistance training. The exercises were bench press, lat pulldown, machine triceps extension, and biceps curl with a straight bar. One group trained large muscle groups first (bench press, lat pulldown), and the other groups trained biceps and triceps first (biceps curl, triceps extension).Findings For strength, exercises performed at the end of a workout were negatively affected by exercise order. For muscle size, the smaller muscle groups grew more when performed at the beginning of a workout.Conclusion For size or strength, large muscle groups or small muscle groups, exercise order should begin with muscle groups and exercises that are particularly important for the training goals of a program.Application Whatever muscle group you&rsquo;re trying to bring up, train it first in your workout. But to avoid injury, be sure to adequately warm up any muscle group placed at the beginning of a workout.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 88 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.