The Weider Muscle Priority Training Principle dictates that muscle groups that you are trying to zero in on should be trained first in your workouts, because that’s when those muscles are the strongest and not fatigued. This maxim is essential when you’re trying to bring up certain muscle groups, because it allows you to train them with heavier weight and higher intensity.
Brazilian researchers performed a study in which men trained their upper body for eight weeks doing exercises in one of two orders. Some subjects performed exercises for large muscle groups (chest, back and shoulders) first and small muscle groups (biceps and triceps) last in the workout in the following order: bench press, lat pulldown, shoulder press, barbell curl and triceps extension. The other subjects performed exercises for the smaller muscle groups first, using the opposite order: triceps extension, barbell curl, shoulder press, lat pulldown and bench press.
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