Exercise Order Optimization – Hamstrings & Quads

Sometimes when people hear that literally every aspect of my workout programs is optimized using the latest in exercise science, down to the order of the exercises used.. they become a little skeptical. “Does all of that really make a difference?” Or even “That’s just useless fluff – just go in and lift!”

The truth is that NONE of it is fluff. Yes, it ALL does make a difference! And for today’s tip I wanted to share a recent study I came across that reiterates the importance of EXERCISE ORDER. Not just what exercises you do… how many sets or reps… what form… etc., but the actual order they’re done in as well!

In this study, participants (all experienced weightlifters) went through two different training sessions separated by several days. Each workout consisted of 3 sets of leg curls until failure (targeting the hamstrings), and 3 sets of 10 reps of leg extensions until failure (targeting the quadriceps) using 10-rep max weight, and recorded the total rep volume achieved and perceived exertion. On one of the days, half of the participants did the leg curls first, and then the leg extensions… while the other half did the leg extensions then the leg curls. On the second training day, they switched.

The researchers discovered that the participants were – without exception – able to perform a significantly higher training volume, and with less perceived exertion, when they did the leg curls BEFORE the extensions!! So there is something about human physiology that makes it so that if you work your hamstrings before your quads, you’ll be able to work BOTH more effectively! (I believe in this case it’s a function of how the posterior chain interacts with the rest of the musculoskeletal system). And while they don’t mention it in the study, that exercise order is also healthier for your knees!

APPLICATION: Exercise order is important!! Working your hamstrings before your quads is just one example!

Relevant Research Article(s):
      1) Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session

Related Dr. Gains YouTube Video(s):   
      1) Knee Pain While Squatting? These Two Exercises Will SAVE You!!