On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris.
Chest 1
Chest 2
Chest 3
Shoulder 1
Shoulder 2
Shoulder 3
Tri
Tri
Or is it better to alternate like:
Chest 1
Shoulder 1
Chest 2
Shoulder 2
Chest 3
Shoulder 3
Tri 1
Tri 2
Or does it really matter?
Thank greatly!
Ray
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Thread: Order of exercises?
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07-09-2020, 07:53 PM #1
Order of exercises?
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07-09-2020, 08:06 PM #2
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07-09-2020, 08:10 PM #3
To be able to answer your question it matters what Chest 1/2/3, Shoulder 1/2/3, and Tri 1/2 are. The answer likely isn't either of your 2 given options, but there are reasons why you might want to order your exercises in specific ways.
Honestly it doesn't sound like you should be doing an advanced routine like a PPL, or if you do a PPL, that you should design your own - but up to you.
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07-09-2020, 08:11 PM #4
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07-09-2020, 08:57 PM #5
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07-10-2020, 05:30 AM #6
You're correct that 2x/ frequency is better. If you're new to this though we tend to advise against self-programming. If doing it your way will keep you motivated and in the gym then by all means run your own program. There are some PPL programs out there, Coolcicada PPL comes to mind as one to maybe check out. He sets it up where the days are the same and alternates more like your second choice which is also fine. You can find the layout here:
https://liftvault.com/programs/stren...l-spreadsheet/
Also comes with spreadsheets. Its less volume than you have now but, and I am assuming here, if you're a relative beginner its plenty.Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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07-10-2020, 05:54 AM #7
If you're a beginner you can do 2x/week frequency with a 3-day full body (or even a 4-day UL if you want more volume), and can probably make better progress than with a higher volume PPL.
If you're going to do a PPL, for exercise order I suggest not thinking in terms of muscle groups and putting your bigger compound lifts first. For ex on Push day, presses first regardless of what muscle group you consider them to focus on (BP, Incline BP, OHP, Close Grip BP, dips - can switch order based on preference) then you can decide on isolations order depending on which ones you want to focus on first. You can put certain isolations before compound lifts, but prob should have a specific reason for doing so IMO.
Regardless of which split you use, consider going with a proper routine from the stickies or somewhere else since the order, exercises, reps/sets, progression has already had a lot of thought put into them.
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07-10-2020, 06:41 AM #8
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07-10-2020, 07:39 AM #9
Thanks guys. Oh yeah, I’m definitely not trying to reinvent the wheel. I don’t want to mess anything up, and want to use a proven formula.
So I’m looking at proven programs on this site.
I just saw some that used either of the two exercise setups that I used above and was just wondering if one was better than the other.
Thanks
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07-10-2020, 08:31 AM #10
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07-10-2020, 06:39 PM #11
What I like doing:
First push day:
Low rep horizontal push
Med-high rep vertical push
High rep chest accessory
High rep shoulder accessory
Tricep burnout
Second push day:
Low rep vertical push
Med-high rep horizontal push
High rep shoulder accessory
High rep chest accessory
Tricep burnout
First compound take long 5 minute rest and be nice and rested for each set.
Second compound take medium 3 minute rest.
Accessories you can superset and take shorter rests.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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