So you want to workout the right way for more muscle growth?
There are a lot of articles out there that cover what type of exercises you should be selecting, how many reps to perform and how many days per week to lift.
However, what doesn’t get enough coverage is the order in which you perform those exercises.
Most people don’t realize that the order you choose can result in some very different outcomes over time.
With that said, check out the article below to make sure you are optimizing the order of your exercises each day.
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How to Arrange Exercises In Your Workout For More Muscle Growth
The Most Important Rule
Generally speaking, you will do very well if you follow this rule: put the most demanding exercises at the beginning of your workout and the less demanding ones afterwards.
In other words, start with the most difficult exercise and work your way down to the least difficult one. So what exactly does that look like?
First of all, you should be working the bigger muscles before the small ones.
If you work chest and triceps on the same day, you should do the benching first and the tricep extensions later.
Similarly, if you work back and biceps together make sure you get your deadlifts and rows in before moving to curls.
That means start each workout with the compound exercises like squats, rows, deadlifts, pull-ups, bench press and dips.
If you start with isolation exercises you will only tire out certain muscles that are involved in the compound lifts which means your capacity will decrease.
Finally, free weight barbell/dumbbell exercises should come before machines.
That means doing barbell rows before any hammer strength rows and dumbbell bench press before hitting the chest press machine.
Now, that doesn’t mean you can’t occasionally deviate from this pattern if you want to emphasize a certain lift or muscle group but generally speaking most of your workouts should follow this pattern.
Training Multiple Muscle Groups in a Single Workout
So what happens when you train more than one muscle group in a single workout?
For example, people who are on an upper/lower body split or full-body routine.
In these instances you want to make sure you follow the rule mentioned above.
Train the largest muscle groups first – for example, chest before calves and biceps.
However, if you are training two large muscle groups in the same day such as chest and legs, simply rotate between the two.
perform 3 sets of Leg Exercise 1 followed by 3 sets of Chest Exercise 1.
Follow that pattern so that you don’t exhaust your entire system training one of the big muscle groups.
Remember training chest, legs and back takes a lot out of your system so you want to make sure you don’t drain yourself training legs and leave nothing in the tank for chest.
The Importance of Testosterone
If you’re seriously interested in building more muscle you should do everything you can to have your testosterone levels as high as possible.
Since testosterone is the most important hormone when it comes down to building muscle keeping the testosterone levels high is probably the best thing you can do to build more muscle faster.
If you think about all of the time you spend in the gym would you not want to make the most out of that hard work and build as much muscle as your body possibly can?
You can make the most out of your hard work if your testosterone levels are high enough to support muscle growth.
If you find out that you have low testosterone levels or you simply want to get them higher you can to some things to increase them.
The most effective way to supercharge your testosterone production is taking in a testosterone booster. – Access free report on testosterone boosters & ingredients here.
That will allow you to take advantage of these benefits:
- You will build more muscle mass
- You will maintain your muscle mass better
- You will get leaner and more cut
- Your sex drive will increase as well as harder erections
- better mood and your confidence will increase
That’s why most athletes and natural bodybuilders that are serious about muscle growth do everything they can to increase their testosterone production naturally. – See the top 3 testosterone boosters here.