The Effect of Exercise Order on Maximum Strength Development in Resistance Trainings

Authors : Serhat ÖZBAY, Süleyman ULUPINAR, Vedat ÇINAR, Taner AKBULUT

Pages : 300-304

Doi:10.15314/tsed.576159

View : 14 | Download : 4

Publication Date : 2019-09-15

Article Type : Research Paper

Abstract :ABSRACT The aim of this study is to investigate the effect of exercise order on maximum strength development in resistance trainings. Thirty six male wrestlers insert ignore into journalissuearticles values(age = 21.6 ± 2.0 years; height = 169.8 ± 8.7 cm; body mass = 76.6 ± 11.1 kg); participated in the study. The participants performed two different resistance training programs for 12 weeks. First group insert ignore into journalissuearticles values(Gr1); performed the exercises involving large muscle groups at initial. The other group insert ignore into journalissuearticles values(Gr2); performed the same exercises in the opposite order. For the Gr1, the exercise order was bench press insert ignore into journalissuearticles values(BP);, lat pulldown insert ignore into journalissuearticles values(LPD);, shoulder press insert ignore into journalissuearticles values(SP);, biceps curl insert ignore into journalissuearticles values(BC);, triceps extension insert ignore into journalissuearticles values(TE);. For the Gr2, the exercise order was TE, BC, SP, LPD and BP. Before and after the 12-week training period, 1 repeat maximum insert ignore into journalissuearticles values(1RM); loads were measured in all exercises. According to the results, 1RM loads of all exercises increased significantly in both groups insert ignore into journalissuearticles values(5.8-16.7%); . However, 1RM load increase in the BP and LPD exercises were significantly higher in Gr1 compared to Gr2. No significant difference was found between the groups in 1RM load increase of SP, BC and TE exercises. As a result it is recommended that exercises involving large muscle groups should be performed first.
Keywords : Upper body exercises, Resistance exercises, 1RM Strength