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  • Title: Exercise order influences number of repetitions and lactate levels but not perceived exertion during resistance exercise in adolescents.
    Author: Balsamo S, Tibana RA, Nascimento Dda C, Franz CB, Lyons S, Faigenbaum A, Prestes J.
    Journal: Res Sports Med; 2013; 21(4):293-304. PubMed ID: 24067116.
    Abstract:
    The purpose of this study was to analyze the effects of resistance training (RT) order on number of repetitions, total training volume, ratings of perceived exertion (RPE), and the lactate response in male adolescents. Twelve adolescents (age: 15.7 ± 1.4 yrs) completed two RT sessions in a counterbalanced crossover design: one with exercises for smaller muscle groups followed by larger muscle groups (SM-LM), whereas the other session was performed in the opposite sequence (LM-SM). The exercise order for SM-LM was standing triceps extension (TE), dumbbell biceps curl (BC), bench press (BP), and seated row machine (RM), while the order for LM-SM was the opposite. Subjects performed three sets of a predetermined 10 repetition maximum for each exercise. Total repetitions completed for each exercise and RPE were assessed after each set, and blood lactate (BL) was measured before RT, 1 m after the first exercise, 1 m after the third exercise, and 10 m after each RT session. Blood lactate (BL) was higher for the LM-SG compared with SM-LM 10 m after exercise (7.4 ± 1.8 versus 6.5 ± 2.1 mmol/L; p < 0.05). More repetitions were completed on the TE and BC in the SM-LM compared with LM-SG (24.9 ± 3.4 and 16.2 ± 3.2 versus 16.3 ± 4.2 and 14.6 ± 3.0, respectively; p < 0.02), while more repetitions were completed on the BP and RM following the LM-SM (14.3 ± 2.3 and 23.4 ± 4.5 versus 12.4 ± 4.2 and 13.6 ± 5.1, respectively; p < 0.02). No differences were found for RPE. It may be appropriate to perform multijoint exercises first to improve general coordination and force, while the use of smaller muscle groups first may be interesting to target specific muscle weaknesses.
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