Author(s): MPAMPOULIS, T., METHENITIS, S., PAÏZIS, C., TERZIS, G., Institution: NATIONAL AND KAPODISTRIAN UNIVERSITY OF ATHENS, Country: GREECE, Abstract-ID: 1756

INTRODUCTION:
During a strength training workout, the exercise order can influence performance, training-induced fatigue and subsequent adaptations. To date, most of the research on exercise sequencing has primarily investigated exercises that target the same muscle group. However, real-life resistance training workouts typically involve exercises for multiple muscle groups performed in the same training session and with different sequences, limiting the practical applicability of existing evidence. Therefore, the purpose of the present study was to investigate the acute effects of high-intensity resistance exercise sequencing for upper- and lower-body muscle groups on the performance of the second exercise in the sequence.
METHODS:
Eighteen moderately trained young adults (20.0 ± 2.2 years; 74.4 ± 10.1 kg; 172.2 ± 9.7 cm) were randomly assigned to two groups with a crossover design. In the first week, one group performed upper-body (bench press; BP) exercise followed by lower-body (leg press; LP) exercise (BP→LP), while the other group performed the reverse sequence (LP→BP). In the second week, the exercise order was reversed for both groups. Exercise intensity was set at the 6-repetition maximum (6-RM) for each exercise. Force and velocity were recorded for each repetition during all sets of BP and LP. Moreover, mean power output and velocity were calculated.
RESULTS:
No significant differences were observed in mean power output or movement velocity for the second exercise performed in the sequence, regardless of exercise order (p > 0.05, η2 = 0.032 – 0.172).
CONCLUSION:
These findings suggest that performing one upper-body and lower-body resistance exercise in a training workout, the sequence of exercises does not negatively affect acute performance or training quality. This indicates that when only one exercise per muscle group is performed within a training workout (i.e. due to limited time availability) individuals may be flexible regarding exercise order for a more practical training setting.