Exercise Selection and Order

Table of content

• Exercise Selection - the theory

• Key Principles for Exercise Selection

• Exercise Classification

• Exercise Selection - the practice

• Exercise Order

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Resistance training is a cornerstone for achieving both muscle growth (hypertrophy) and strength development.

Although certain exercises can be beneficial for both objectives, there are specific movements that are more suited to one over the other. Moreover, the ideal exercise selection varies depending on individual factors like training experience and body mechanics.

In this article, I’ll guide you through how to choose the right exercises and sequence them effectively to build an optimal training program tailored to your specific goals.

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EXERCISE SELECTION :

THE THEORY

Choosing the right exercises is a critical component of designing an effective training program.

If the goal is merely hypertrophy, the list of exercises that can stimulate muscle growth is nearly endless. Muscle size is a result of adequate stimulation, which can be achieved through a wide variety of exercises. Therefore, which exercise you perform is less important than ensuring that the chosen movement effectively targets the muscle group you want to grow.

Two main factors influence the choice of exercises for hypertrophy:

• Individualization

Each person has unique biomechanics and anatomy that affect how exercises feel and which muscles they activate. For example, while the Bench Press is commonly used to train the chest, it may not be ideal if you feel more shoulder involvement than chest activation. Similarly, individuals with longer femurs might find that the traditional Back Squat causes them to lean excessively forward, shifting more emphasis to the posterior chain (glutes and hamstrings) rather than the quads. In such cases, alternative exercises that better target the intended muscle group would be more beneficial.

Since people have different limb lengths, joint structures, and movement patterns, finding exercises that work best for your body type is key to maximizing hypertrophy.

• Stimulus to Fatigue ratio

The same exercise is felt differently from person to person.

Some may have a great stimulus:

• good mind-muscle connection, leading to great pump and lots of tension felt in the targeted muscle

• good level of muscle disruption, leaving the muscle weak and sore

Some other may have a high level of fatigue perceived:

• disconfort on joints or connective tissue

• excessive amount of psychological effort to perform the exercise

The idea here is to choose the exercise with the highest stimulus and the lowest fatigue perceived.

If the goal is to build strength,exercise selection becomes more specific and constrained. The aim is no longer just to stimulate muscles but to enhance movement-specific strength. For example, if you want to increase your Squat strength for powerlifting, you need to train the Squat or variations of it. Exercises like leg presses or leg extensions may help build muscle, but they won’t directly translate to increased Squat strength.

Strength is movement-specific, so if you want to become stronger in a particular lift, you must practice that lift or a close variation of it.

KEY PRINCIPLES

FOR

EXERCISE SELECTION

No matter the goal—whether hypertrophy or strength—exercise selection should be guided by three key principles:

1. Specificity: Choose exercises that are specific to your goal. For hypertrophy, this means choosing movements that effectively target the muscle group. For strength, it involves selecting exercises that build skill and strength in the specific movement patterns you want to improve.

2. Context: Consider your training history, injury background, and personal needs. Some exercises may be more or less suitable based on your past experience and physical condition.

3. Individualization: Tailor exercises to your unique biomechanics, body type, and response to training. Understanding how your body responds to different movements will help you choose the best exercises to optimize your results.

EXERCISES CLASSIFICATION

Exercises are commonly classified into two categories:

• Multi-Joint Exercises (Compound Exercises):These movements engage multiple muscle groups and involve several joints working together. Examples include Squats, Bench Press, Deadlifts, and Pull-Ups.

Single-Joint Exercises (Isolation Exercises):

These exercises target a single muscle group, focusing on one joint's movement. Examples include Bicep Curls, Leg Extensions, and Tricep Pushdowns.

EXERCISES SELECTION :

THE PRACTICE

For hypertrophy, a balanced combination of compound and isolation exercises is recommended. The core of every well-rounded training program should include foundational movement patterns:

1. Horizontal Push (e.g., Bench Press variations)

2. Horizontal Pull (e.g., Rows)

3. Vertical Push (e.g., Overhead Press)

4. Vertical Pull (e.g., Pull-Ups, Lat Pulldowns)

5. Squat Pattern (e.g., Squats, Leg Press)

6. Hip Hinge Pattern (e.g., Deadlifts, Romanian Deadlifts)

Novice and beginner trainees can structure their entire routine around compound exercises, especially if time is a limiting factor. This approach has several advantages:

• Learning Foundational Movements:Compound exercises form the basis of all effective training programs. Beginners will benefit from mastering these movements early on.

• Time Efficiency:Multi-joint exercises engage multiple muscle groups simultaneously, offering the best "bang for your buck" in terms of results per unit of time.

At this stage, isolation work is not strictly necessary. For example, the biceps are still activated during pulling movements, and the triceps are engaged during pressing movements. The only potential exceptions might be:

• Lateral and Rear Deltoid Work:These smaller shoulder muscles are not significantly stimulated by standard vertical pressing movements, so adding targeted isolation exercises can be beneficial.

• Quadriceps Isolation:Squat patterns do not fully engage the rectus femoris, so adding exercises like leg extensions might help optimize quad development.

A typical training program can be as follows:

Intermediate and advanced trainees have moved past the initial "newbie gains" phase and cannot progress in strength on a session-to-session basis. At this stage, additional volume and exercise variety become crucial for continued development.

Since these lifters require higher training volumes, a more diverse selection of exercises is recommended. The base of their program should still include the primary compound lifts, but adding complementary isolation exercises can:

• Target Different Muscle Fibers:Different exercises emphasize distinct parts of a muscle group. For example, while the Squat is excellent for developing the vastus medialis, it doesn’t optimally stimulate the rectus femoris. Incorporating specific isolation work helps achieve balanced muscle development.

• Address Muscle Angles and Fiber Orientation:Muscle fibers contract most effectively when positioned against gravity. Varying training angles, such as switching between flat and incline bench presses or adjusting the height of cable attachments, allows for better targeting of specific muscle fibers. For example, the flat bench press targets the entire chest, while the incline bench press shifts focus to the upper chest.

An intermediate/advanced training routine can look as follow:

A NOTE ON EXERCISE ORDER

As a general rule, prioritize multi-joint (compound) exercises before single-joint (isolation) exercises, especially for novice and beginner trainees. Compound exercises involve multiple muscle groups and joints, making them more technically demanding and typically involving heavier loads. Performing these movements first ensures that you can execute them with proper form and adequate energy.

By tackling compound movements like Squats, Bench Press, or Deadlifts at the start of your session, the larger muscle groups will be fresh, reducing the risk of improper form and preventing smaller stabilizing muscles from fatiguing prematurely.

For instance, if the focus is on leg development, begin with multi-joint exercises like Squats, Deadlifts, or Romanian Deadlifts. These movements require the coordinated effort of various muscle groups and joints, making it crucial to perform them when fatigue is minimal. After completing the primary lifts, move on to single-joint exercises such as Leg Press, Leg Extensions, or Hamstring Curls to isolate specific muscles for a more targeted stimulus. In summary, always start with exercises that demand the most technical proficiency and involve the largest muscle groups. This not only maximizes performance but also promotes safety and long-term progress.

Thank you for reading.

INTERESTING READINGS:

• A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography – Schwanbeck et al (2009)

• Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy – Gentil et al (2015)

• The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men - Baz Valle et al (2019)

• Changes in exercises are more effective than in loading schemes to improve muscle strength - Fonseca (2014)

• Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-Homogeneous Hypertrophy? - Costa et al (2021)