I’ve heard (3 options) that when you work out, you must do the following in the specified order:
With a few rare exceptions, anytime someone tells you that you must do things in a specific order, they’re either trying to sell you something or aren’t as informed as they think they are.
Option 1) Start with light weights, increase to heavy weights, and back down to light weights and end workout.
Option 2) Start with heavy weights then down to light weights and end workout.
Option 3) Start with light weights and increase to heavy weights and end workout.
Which one of these is correct to build muscle mass?[/quote]
Well, you are going to have to start with light weights (to warm-up the muscles/nervous system/joints) in order to prepare them for the heavier weights to come, and to prevent injury. But, I’m not completely sure what exactly your examples mean.
Do you mean that you do working sets with light weights/high reps and then another exercise with heavy weights? Or are you talking about warming up with light weights first, then using heavier weights on the same exercise?
If you are talking about the light weights and heavy weights as being separate exercises, then all of the above methods can work. The one you pick will be a matter of preference.