Order of your exercises

T

Tone

0
I remember reading on a thread awhile back about how the order in which you do your exercises can have some significance as some routines release more "growth hormones" that can help you get better results with the rest of your workout.

I'm very short on time otherwise I'd spend the next 25 mins searching the forum... but if anyone is kind enough to shed some light on this for me I'd appreciate it!

Here is my current routine, let me know if I should be placing certain exercises before others!

A
---

* Warm-up/Jackhammer Curls (2 sets 10 reps)
* One-handed Rows (3 sets 10 reps)
* Bench Press (3 sets 10 reps)
* Single Leg Squats (3 sets 10 reps)
* Chin Ups (3 sets 5 reps)
* Pushups (3 sets 10 reps)



B
---

* Warm-up/Jackhammer curls (2 sets 10 reps)
* Bent Over Rows (3 sets 10 reps)
* Incline Bench Press (3 sets 10 reps)
* Deadlifts (3 sets 10 reps)
* Pull Ups (3 sets 5 reps)
* Reverse Pushups (3 sets 10 reps)
 
General rule - Compound before isolation. Eg. Lats before biceps, pecs before delts shoulder press before isolating the deltoid heads etc.
 
A
---

* Single Leg Squats (3 sets 10 reps)
* Bench Press (3 sets 10 reps)
* One-handed Rows (3 sets 10 reps)
* Chin Ups (3 sets 5 reps)
* Pushups (3 sets 10 reps)
* Jackhammer Curls (2 sets 10 reps)





B
---
* Deadlifts (3 sets 10 reps)
* Incline Bench Press (3 sets 10 reps)
* Bent Over Rows (3 sets 10 reps)
* Pull Ups (3 sets 5 reps)
* Reverse Pushups (3 sets 10 reps)
* Jackhammer curls (2 sets 10 reps)
 
the growth hormones you release during training is negligable,dont let anyone tell you there routine helps to release more growth hormones than another,also remember that as well as growth hormone release you are also releasing things like cortisol,which uses up muscle,bottom line eat good train you will be ok.
 
I think what the OP is talking about is the hormone release from your endocrine system which is stimulated after putting your body under physical stress. Your body will release more testosterone after performing heavy compounds like squats; this stimulates growth in your muscles. You wouldn't be able to get the same endocrine response from isolation movements

As for Cortisol, these levels only rise after the body has been placed under a lot of stress for a very long duration, is that correct?
 
Well said CCR

Also the eastern block countries have already known about the release GH through higher rep volume. I have a few studies on that ....if needed I can dig them up and post.

As far as order of exercises....Hell, you tell me....has that order worked for you? As long as you have a reason for doing it that way, who is to say you are wrong.
 
The order is fine for me, I just want to be sure I am getting the most out of my workout.

Thanks for your replies, I think I'll change the order up to what DEF suggested.

Thanks guys!
 
CCR said:
I think what the OP is talking about is the hormone release from your endocrine system which is stimulated after putting your body under physical stress. Your body will release more testosterone after performing heavy compounds like squats; this stimulates growth in your muscles. You wouldn't be able to get the same endocrine response from isolation movements

As for Cortisol, these levels only rise after the body has been placed under a lot of stress for a very long duration, is that correct?
Click to expand...

but the release even from heavy squats is minimal,why do you think people take steroids

and cortisol is released after approx 45mins,unless fuelled
 
Is cortisol released that soon if you have eaten propperly, Buzz? I know in a lot of studies they have the subjects train right after they wake up, without food. Appearently they do that because eating is a big "random factor"
 
as i said karky it depends if your fuelled up or not ie how long before a workout,or even during a workout,can make a difference.
but in the end the amount of testosterone/cortisol or any other is not worth worrying about and will not make a significant difference,train hard and eat healthy you will be fine.
 
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