How to choose exercise sequence?

Choosing an exercise sequence effectively involves several considerations to optimize safety, strength development, and overall workout efficiency. Here are some key takeaways based on insights shared by Andy Galpin and Andrew Huberman:

1. Exercise Selection:

   • Choose exercises that allow for a full range of motion while keeping you safe and stable. Avoid exercises that force you into compromising positions, especially concerning the spine. For instance, maintain a neutral spine during movements like deadlifts to prevent injury 1.
   • Balance your exercises to cover different movement areas across upper and lower body parts. This includes upper body presses and pulls, and lower body exercises like hinges (e.g., squats for pushing and deadlifts for pulling) 1.

2. Exercise Order:

   • For strength and power training, start with compound and complex movements first. These exercises typically require more energy and focus (e.g., squats, deadlifts) 2.
   • For hypertrophy, you have more flexibility. You can prioritize exercises based on muscle groups you want to target first, use techniques like pre-fatigue (isolating a muscle group before compound exercises), or simply start with exercises you enjoy the most 2.

3. Volume and Intensity Interaction:

   • Volume (sets x reps) and intensity are interdependent. Heavier weights mean fewer reps, and shorter rest intervals can reduce the weight you can handle or the reps you can perform. Understand how these variables affect each other to structure your workouts effectively 2.

4. Balancing Throughout the Week:

   • Ensure a reasonable balance of movement patterns and muscle groups across your weekly schedule. Avoid focusing too much on one type of exercise or muscle group (e.g., only cycling or only upper body workouts). Aim for diversity to cover front and back, side-to-side, and upper and lower body exercises throughout the week 3.
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       1

       Strength Training Essentials

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       2

       Exercise Order Insights

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       3

       Balanced Exercise Selection

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By considering these principles, you can create a balanced and effective exercise sequence tailored to your goals and preferences.