T Nation

Which Muscles First?

is it true that one should start their workout with the muscle group that needs the most improvement?

Yes.

That question is far too broad to give a good answer.

Assuming it is asked in reference to a relative beginner.

DO NOT FOCUS ON ANY BODY PARTS

Focus on:

Squats
Dead Lift
Bench Press
Rowing (of some sort)
Nutrition

That’s it.

[quote]4est wrote:
That question is far too broad to give a good answer.

Assuming it is asked in reference to a relative beginner.

DO NOT FOCUS ON ANY BODY PARTS

Focus on:

Squats
Dead Lift
Bench Press
Rowing (of some sort)
Nutrition

That’s it.[/quote]

Great answer. If you are a beginner, that sums it up.

If you are a little more advanced and have some imbalances, then train them first or at least train them with extra volume.

If you are beyond the beginner stage, but don’t have any imbalances, then train the lifts that involve the most muscles first to the least muscles last, or train the biggest muscles first to the smallest last. Also a good rule of thumb is to train the compound movements first and the isolation movements last.

[quote]Modi wrote:
Also a good rule of thumb is to train the compound movements first and the isolation movements last.[/quote]

I’d go with this advice. The compound lifts will include things like the following, as suggested above:

squats
deads
chins
rows
bench

If you are a beginner, you have to make sure you have the form right, and you’ll have to figure out how to rotate through them (or pick a program that lays it all out for you).

It’s generally considered a good idea to do the compound lifts when you aren’t already exhausted and are more likely to be able to focus on and maintain form… again, very important for beginners.

[quote]4est wrote:
That question is far too broad to give a good answer.

Assuming it is asked in reference to a relative beginner.

DO NOT FOCUS ON ANY BODY PARTS

Focus on:

Squats
Dead Lift
Bench Press
Rowing (of some sort)
Nutrition

That’s it.[/quote]

I say this answer cuold be better but yeah it sums it up. You should folcus on doing the bigger more important exercises first like squat before bench, deadlift before lat pulldowns, the exercises that give you the most bang for your buck should be done when you are fresh,not the ones that give you a “good pump”

[quote]4est wrote:
That question is far too broad to give a good answer.

Assuming it is asked in reference to a relative beginner.

DO NOT FOCUS ON ANY BODY PARTS

Focus on:

Squats
Dead Lift
Bench Press
Rowing (of some sort)
Nutrition

That’s it.[/quote]

Print this out and tape copies to your door, your bathroom mirror, your bedroom door, to the ceiling, and hmm stick a smaller one into your wallet.

You should start with the largest lift after you’ve warmed up. If you do full body workouts you should lift for legs first or do a full body lift like the power snatch first.

By doing squats, deadlifts, or olympic lifts first you get the most muscle mass activated in your body and you release the most hormones as possible by being able to lift heavy on a compound lift that works a lot of muscle mass.

If you’re doing splits then for upper body splits you should be starting with a bench variation, a rowing variation, or another big upper body compound move.