What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta‐analysis
João Pedro Nunes, Jozo Grgić, Paolo M. Cunha, Alex S. Ribeiro, Brad J. Schöenfeld, Belmiro Freitas de Salles, Edílson Serpeloni Cyrino
Abstract
Abstract The objectives of this paper were to: (a) systematically review studies that explored the effects of exercise order (EO) on muscular strength and/or hypertrophy; (b) pool their results using a meta‐analysis; and (c) provide recommendations for the prescription of EO in resistance training (RT) programmes. A literature search was performed in four databases. Studies were included if they explored the effects of EO on dynamic muscular strength and/or muscle hypertrophy. The meta‐analysis was performed using a random‐effects model with Hedges’ g effect size (ES). The methodological quality of studies was appraised using the TESTEX checklist. Eleven good‐to‐excellent methodological quality studies were included in the review. When all strength tests, that is, both in multi‐joint (MJ) and single‐joint (SJ) exercises were considered, there was no difference between the EOs (ES = −0.11; p = 0.306). However, there was a difference between the MJ‐to‐SJ and SJ‐to‐MJ orders for strength gains in the MJ exercises, favouring starting the exercise session with MJ exercises (ES = 0.32; p = 0.034), and the strength gains in the SJ exercises, favouring starting the exercise session with SJ exercises (ES = −0.58; p = 0.032). No significant effect of EO was observed for hypertrophy combining site‐specific and indirect measures (ES = 0.03; p = 0.862). In conclusion, increases in muscular strength are the largest in the exercises performed at the beginning of an exercise session. For muscle hypertrophy, our meta‐analysis indicated that both MJ‐to‐SJ and SJ‐to‐MJ EOs may produce similar results.