T Nation

Exercise Order In a Workout

Hi everybody,
I’m aware that the ideal choice for exercise placement is to put the exercise from which you reap the greatest gains first.

However, what I’m wondering is which would you place first: the exercise that is hardest overall, or the exercise with the most difficult set/rep scheme (i.e. 5x5 squat, or 10x3 bench press)?

Thanks in advance.
-B

[quote]blondeguy wrote:
Hi everybody,
I’m aware that the ideal choice for exercise placement is to put the exercise from which you reap the greatest gains first.

However, what I’m wondering is which would you place first: the exercise that is hardest overall, or the exercise with the most difficult set/rep scheme (i.e. 5x5 squat, or 10x3 bench press)?

Thanks in advance.
-B[/quote]
squat first

heavy breathing will expand your chest

besides, the squat will take alor of energy, don’t waste energy on a bench press when you could have squated 1st

You structure the workout based on how YOU will handle it.

In the case of bench-squat the squat should usually come first. If it’s too difficult it means you need to reduce weight as it is too heavy.

There’s absolutely no reason you shouldn’t be able to do three major compound movements in one workout.

you could perform alternating sets. example:
squat rest 2-2:30 minutes
bench press 2-2:30 minutes
repeat for the desired amount of sets.

If necessary, you can also consider putting the lift that you feel needs the most work early in your week or early in your routine… so you are fresh when you do it.

[quote]vroom wrote:
If necessary, you can also consider putting the lift that you feel needs the most work early in your week or early in your routine… so you are fresh when you do it.[/quote]

I’d go along with this. You’re only as strong as your weaknesses.

[quote]Tony G wrote:
vroom wrote:
If necessary, you can also consider putting the lift that you feel needs the most work early in your week or early in your routine… so you are fresh when you do it.

I’d go along with this. You’re only as strong as your weaknesses.

[/quote]

Yeah I gotta agree as well. This is something I believe Dan John talks about as well. He suggests putting legs first because most trainees neglect legs,so if put it first in your training your more likely to focus on it 100%.

why not just switch it up all the time?

I’ve been doing this for the last month or so and have been seeing awesome gains.

[quote]Majin wrote:
You structure the workout based on how YOU will handle it.

In the case of bench-squat the squat should usually come first. If it’s too difficult it means you need to reduce weight as it is too heavy.

There’s absolutely no reason you shouldn’t be able to do three major compound movements in one workout. [/quote]

I totally agree in regards to the fact that you have to find what works best for YOU… I personally would bench first, it wears my ass out, and for some reason I’m never too tired to get my full volume of squats or deadlifts… but that’s just me…

I always start my workout with my big movement first.Legs- Squats.Chest-Flat Bench.Back-Deadlift.After the big movemant I do a variety of assistance exercises.I squat and deadlift once a week and bench twice.Day 1 heavy and day 2 light.It is trial and error at first to see what works for you.I also cycle my weight every 12 weeks or so.Back down to 60% on my powerlifts and back up to 95% to 105%.Hope the feedback helps your training.TRAIN HARD! Jimmy T

This is true, believe it or not in Muscle and Fitness Steve Reeves had breathing squats included into his chest routine.

[quote]Mr. Push Ups wrote:
blondeguy wrote:
Hi everybody,
I’m aware that the ideal choice for exercise placement is to put the exercise from which you reap the greatest gains first.

However, what I’m wondering is which would you place first: the exercise that is hardest overall, or the exercise with the most difficult set/rep scheme (i.e. 5x5 squat, or 10x3 bench press)?

Thanks in advance.
-B
squat first

heavy breathing will expand your chest

besides, the squat will take alor of energy, don’t waste energy on a bench press when you could have squated 1st
[/quote]

The Big heavy compound movements first.

-The Truth

My guess is squats and benchpresses are not the only compound movements you make during a workout. Do you do full body? Or quads&chest / post.chain?
Anyway, I would focus on the legs one day, starting with squats, perhaps a bit lower in the reps followed by chest, perhaps a bit lower in the weight. Focus on chest the other day, fewer reps, followed by squat with more reps.

[quote]Wreckless wrote:
My guess is squats and benchpresses are not the only compound movements you make during a workout. Do you do full body? Or quads&chest / post.chain?
Anyway, I would focus on the legs one day, starting with squats, perhaps a bit lower in the reps followed by chest, perhaps a bit lower in the weight. Focus on chest the other day, fewer reps, followed by squat with more reps.[/quote]

Wreckless,
Right now I’m doing full body 3 days a week. I usually switch up the order of body parts each workout as well as cycle a handful of main compound movements I prefer for their sport application. It usually follows along with your idea of, “focus on the legs one day, starting with squats, perhaps a bit lower in the reps followed by chest, perhaps a bit lower in the weight. Focus on chest the other day, fewer reps, followed by squat with more reps.” It seems to work pretty well right now, but I wanted to make sure it was a sound concept.

I realize that squats alone will not make the chest grow, but I wanted t see if by doing the squat first, (as it is a bigger movement than the bench) would it create a more growth oriented state in my body for that workout? As opposed to starting it off with the bench which had a higher total set/rep volume than the bigger squat.
Thanks again guys.
-B