It’s time to start thinking outside the box when it comes to exercise order. If you’re one of those guys who always trains large muscle groups before small ones, get a load of this study: Researchers from Federal University of Rio de Janeiro (Brazil) and A.T. Still University in Mesa, Arizona found that when subjects performed a workout of bench presses followed by lat pulldowns, triceps extensions and biceps curls, only bench press strength improved more than a group that performed the same exercises in reverse order.
Subjects’ strength increased much more in the other three moves when the exercises were performed in reverse. So if you think back always has to be trained before biceps, think again. A little pre-exhaust never hurt anyone.