Strength 2 2nd G 4 day PL

Other Discussions Programming Discussion
1

Just a quick question, might be dumb. I just started this program wondering if it matters the order you do prescribed exercises. I don’t like, or want to jump back and forth from squats to dead lifts and back to squats or bench and other uppers. I’ve just been doing the lifts together so far.

2

Good question. Exercise selection follows this hierarchy by convention:

  1. Power exercises
  2. Strength or compound movements using lots of muscle mass
  3. Isolation exercises
  4. Conditioning

Save for keeping conditioning at the end or separate from resistance training, most of this doesn’t really matter with respect to training outcomes, though one could argue putting our best foot forward in training is a good idea.

So, what do I mean by putting our best foot forward?

The main goal of a program or coach is to maximize the training load completed by the individual, as more training load generally leads to more results. The two biggest bottlenecks are time and recovery resources. So, maximizing training load while respecting those boundaries is what we aim to do.

Pairing agonist-antagonist (e.g. chest and back) and/or alternate-peripheral (e.g. press and squat) together is likely to increase training load compared to agonist-agonist (e.g. chest and chest) due to primary movers getting some rest. This is best evidenced by superset data, so admittedly, I’m extrapolating from there.

For your particular situation, you can absolutely do the exercises however you like. I just want you to do them and suspect a small to modest effect of doing it this way, if any.

-Jordan

3

Thanks for the quick answer, really my issue was with the the first lower workout listed in this order-Comp squat- DL-2P, RDLs Hack Sq. then Squats Tempo again. No way I want to go back to squats after all that pulling so I did squats together. I’m 67 that is to much.

I will bunch the power lifts together.

Regards

4

I think you may be reading the workout wrong. That workout should be:

  • Comp squat
  • paused DL OR RDL (weak point on DL training)
  • hack squats OR tempo squats (weak point on SQ training)

If you’re in the app, this is described in the notes as well as the PDF, but I can also understand how it’s missed. I definitely wouldn’t want to do all that either!

5

Yes I noticed that in the app later either or on an exercises. Confusion averted.

Thanks

6

Good catch beforehand hahaha!