Here are some general guidelines to help you program your workouts more effectively and safely.
1. Best to choose exercises with the highest skill requirements and complete
them at the beginning of the session. These tend to be multi-joint
movements. High skill movement s require the most effort to complete
effectively and will likely help minimise injury risk due to fatigue.
2. Don’t always choose your favourite exercises. It is important to work on our
weaknesses. Choosing exercises that are not your favourite will likely
encourage growth and increase resilience.
3. Utilise isolation and lower skill exercises at the end of a session. When
fatigue is high, skill execution can be impaired.
4. Aim to select exercises that suit your leverages and body. This will likely
keep you training longer and increase the quality of your training.
5. Exercises should be judged on their fatigue to stimulus ratio.
This means you should choose exercises that provide a good amount of
stimulus with as minimal fatigue as possible.
(i.e.) choosing a farmers carry for forearm hypertrophy may not be a great
choice. The stimulus may be high but overall fatigue contribution will likely cause a negative impact.
6. Choose exercises that are within your skill level or just beyond. Attempting
a full depth olympic snatch with no prior experience will likely give a