WEBVTT

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Compound exercises first, or isolation exercises first?

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Start by naming the exercise you most want

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to improve. Put that priority early in the

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working session, after appropriate preparation, rather than

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following a rule without a purpose.

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A review of eleven studies found that strength

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improvements favoured the exercises placed earlier.

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It did not find a significant overall muscle-growth

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difference between the compared orders.

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Those are different outcomes, and neither guarantees your

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individual result.

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Consider a fictional bench, row and curl session.

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For bench performance, bench goes first.

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For row performance, the row goes first.

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Prioritising curls changes the order again.

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This illustrates a choice, not a complete workout

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prescription.

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Twelve curls at the end of one session

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and fifteen at the start of another were

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performed under different conditions.

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Record the order before calling that difference lasting

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progress or deciding the programme failed.

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If equipment is occupied, use a planned alternative

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or record the changed sequence.

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One disrupted session does not need to trigger

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a complete programme rewrite.

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Keep the decision connected to your goal.

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Track the priority exercise over comparable sessions.

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Keep warm-up separate from the working order.

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The article includes example sequences and a simple

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log to make the next decision clearer.