Et spørsmål som fra tid til annen dukker opp er i hvilken rekkefølge man skal utføre øvelsene-de store øvelsene først eller omvendt, eller skal jeg legge de øvelsene jeg er svakest i først? Et par fremtredende idrettsfysiologer undersøkte dette i et eksperiment på mennesker som hadde 6 måneders erfaring med vekt-trening før forsøket-
The Journal of Strength and Conditioning Research: Vol. 19, No. 1, pp. 152–156.
Influence of Exercise Order on the Number of Repetitions Performed and Perceived Exertion During Resistance Exercises
Roberto Simão
Physical Education Department, Gama Filho University, Rio de Janeiro, Brazil, Physical Activity and Health Promotion Laboratory, Rio de Janeiro State University, Rio de Janeiro, Brazil and Physical Education Post-Graduation Program, Gama Filho University, Rio de Janeiro, Brazil
Paulo de Tarso Veras Farinatti and Marcos Doederlein Polito
Physical Activity and Health Promotion Laboratory, Rio de Janeiro State University, Rio de Janeiro, Brazil and Physical Education Post-Graduation Program, Gama Filho University, Rio de Janeiro, Brazil
Alex Souto Maior
Physical Education Department, Gama Filho University, Rio de Janeiro, Brazil
Steven J. Fleck
Sport Science Department, Colorado College, Colorado Springs, Colorado 80903
ABSTRACT
Simão, R., P.T.V. Farinatti, M.D. Polito, A.S. Maior, and S.J. Fleck. Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. J. Strength Cond. Res. 19(1):152–156. 2005.—This study examined the performance effects of exercise order during a resistance-training session composed of only upper-body exercises. The 10 repetition maxmimum of 14 men and 4 women with at least 6 months of previous weight-training experience was determined for 5 upper-body exercises. Each subject then completed 2 training sessions separated by 48 hours in a counterbalanced crossover design. One session began with exercises of the large-muscle group and progressed to exercises of the small-muscle group (sequence A), whereas the other session was performed with the opposite exercise sequence (sequence B). The exercise order for sequence A was free-weight bench press (BP), machine lat pull-down (LPD), seated machine shoulder press (SP), standing free-weight biceps curl (BC) with a straight bar, and seated machine triceps extension (TE). The exercise order for sequence B was TE, BC, SP, LPD, and BP. During both sequences, 3 sets of each exercise were performed to concentric failure, with 2-minute recovery intervals between sets and exercises. Performing exercises of both the large- and the small-muscle groups at the end of an exercise sequence resulted in significantly fewer repetitions in the 3 sets of an exercise. This decrease in the number of repetitions performed was especially apparent in the third set when an exercise was performed last in an exercise sequence.
Kommentar:
Konklusjonen overrasker ikke noen som har trent endel, men den demonstrerer altså at særlig de siste settene på en økt innebærer færre oppnådde reps. enn om samme sett kommer tidlig i økta. Dette støtter, alle andre faktorer holdt konstant, oppfatningen om at det kan være en fordel å trene de mest krevende øvelsene først, evt. å trene de muskelgruppene man er svakest/minst i, først i økta. Merk likevel at dette gjelder ved dette treningsregimet som beskrevet over, og at andre treningsregimer/målsettinger kan gi andre hensyn den trenende må ta.
