Exercise Sequence & Technique - Part 7 of Anabolic Muscle Building Factors
So from the previous newsletter, you learned the trick to selecting the right exercises...
Now, its time to put the exercises in the right order to deliver jaw-dropping results. Thats right, the sequence
you perform the exercises in can be a major difference in the amount of rock-solid muscle you build.
Here's an example to prove this point... Lets say you perform a triceps exercise before doing the bench press.
During the triceps exercise, you work and fatigue the tricep muscles. Next, you move on to the bench. Now, you
won't be able to lift nearly as much weight or complete as many reps as you would had you NOT done the triceps
exercise. This is because the bench press is a compound movement that works you chest, triceps, and shoulders. By
fatiguing your triceps beforehand, you are limiting the amount of weight you can lift on the bench and limiting the
recruitment of the chest muscles...
Ofcourse, in the above example, your tricep muscles got a hell of of workout but your chest was limited. So, its
critical that you place your exercises in the right order in order to thoroughly work and recruit all your
different muscle groups.
The general rule is that larger muscle groups are worked before smaller muscle groups. The larger groups include
the chest, shoulders, back, quadriceps and hamstrings, while the smaller groups include the biceps, triceps, traps,
lower back, calves and forearms.
Other key points include placing anatagonist muscle groups next to each other, and to strategically place
isolation movements and compound movements together. This will be discussed in further details at a later time.
Without proper exercise technique, you're just throwing a bunch of weights around without adequately working the
intended muscles. Many people "swing" the weight, using their body and their limbs to get it from point a to point
b. This is useless...it doesn't muscle fiber recruitment and places you in great risk of injury.
When you use proper form & technique, the benefit of the exercise is delivered where it needs to be...your
muscles. Majority of the load of an exercise should be handled by the intended muscle group. If you find yourself
not being to do a certain weight with proper technique, its okay to lower the weight and forget about what people
in the gym think about you.
Basically, good exercise technique, or good form, is when the weight is being controlled, and all the
stimulation and intensity is felt in the particular muscle group you are working on.
So, keep exercise sequence and technique in mind next time you're putting together a workout program, and enjoy
the muscle building results you get!