Is there a reason upper body is done in a certain order?
- Thread starter martwad
- Start date
kathryn
Cathlete
It's recommended to work muscles in the order of largest to smallest, unless there's a specific reason to do otherwise. That way, the smaller muscles which assist the larger muscles don't tire out too soon (so the become the weak link in working the larger muscles).
For Back/Shoulders/biceps, back is the largest muscle (and in fact the largest muscle group in the upper body), so do that first. If you were to do biceps before shoulders, the biceps would already be tired from the back work (they are assisting muscles for many back moves) and doing them after shoulders allows for some recovery.
One reason for not following the typical large-to-small muscle group order is if you want to bring a specific lagging body part up to speed. For example, if your biceps are weak relative to other body parts (meaning proportionately weaker), you might do them first in the workout occasionally, to make sure you are your strongest when working them.
Otherwise, I'd follow the back/shoulders/biceps order.
For Back/Shoulders/biceps, back is the largest muscle (and in fact the largest muscle group in the upper body), so do that first. If you were to do biceps before shoulders, the biceps would already be tired from the back work (they are assisting muscles for many back moves) and doing them after shoulders allows for some recovery.
One reason for not following the typical large-to-small muscle group order is if you want to bring a specific lagging body part up to speed. For example, if your biceps are weak relative to other body parts (meaning proportionately weaker), you might do them first in the workout occasionally, to make sure you are your strongest when working them.
Otherwise, I'd follow the back/shoulders/biceps order.
maddiesmum
Cathlete
I agree with Kathryn's response.
Of the three muscle groups mentioned, I would always do shoulders first, then back, then biceps. This is because my back is strong and I can always pump out a good back workout, but I don't like my shoulders to get tired by assisting with working other muscle groups. I like to work them first so the muscles are fresh and I can get much more from them this way.
Clare
Of the three muscle groups mentioned, I would always do shoulders first, then back, then biceps. This is because my back is strong and I can always pump out a good back workout, but I don't like my shoulders to get tired by assisting with working other muscle groups. I like to work them first so the muscles are fresh and I can get much more from them this way.
Clare
workout junkie
Cathlete
Sorry to butt in, but this has made me re-think what I've been doing.
When doing Gym Style BSB, I often do the Back/Bicep premix, then do the shoulder portion. But maybe I should do the shoulder portion first so I can concentrate on getting a good shoulder workout?
When doing Gym Style BSB, I often do the Back/Bicep premix, then do the shoulder portion. But maybe I should do the shoulder portion first so I can concentrate on getting a good shoulder workout?
maddiesmum
Cathlete
It depends on how weak your shoulders are in relation to you back muscles. Mine need the extra help from being worked first, before they are called upon to assist with any other muscle groups (yes, I know they assist more with chest than with back, but they do still assist with back muscles in certain exercises, so...).
It wouldn't do any harm to spend a few weeks making shoulders a priority, then doing your back/biceps premix second. See what sort of difference it makes. Give it a whirl!
Clare
It wouldn't do any harm to spend a few weeks making shoulders a priority, then doing your back/biceps premix second. See what sort of difference it makes. Give it a whirl!
Clare
maddiesmum
Cathlete
It depends on how weak your shoulders are in relation to you back muscles. Mine need the extra help from being worked first, before they are called upon to assist with any other muscle groups (yes, I know they assist more with chest than with back, but they do still assist with back muscles in certain exercises, so...).
It wouldn't do any harm to spend a few weeks making shoulders a priority, then doing your back/biceps premix second. See what sort of difference it makes. Give it a whirl!
Clare
It wouldn't do any harm to spend a few weeks making shoulders a priority, then doing your back/biceps premix second. See what sort of difference it makes. Give it a whirl!
Clare
workout junkie
Cathlete
Thanks Clare - I'll definitely give it a whirl! 
CollinsMom
Cathlete
Interesting stuff...
I am doing a Show Heavy rotation right now, and I am finding my biceps to be the weakest. When should I work them to get optimal results?
I am doing a Show Heavy rotation right now, and I am finding my biceps to be the weakest. When should I work them to get optimal results?
kathryn
Cathlete
>I am doing a Show Heavy rotation right now, and I am finding
>my biceps to be the weakest. When should I work them to get
>optimal results?
Are you basing this on the amount of weight you can lift with them vs. Cathe? If so, realize that, from what I've seen, Cathe often goes heavy in biceps and light in back, so just because you can't lift as heavy as Cathe in biceps doesn't mean they are that weak. We all have different strengths and weaknesses, partly due to the leverage we have.
I don't see any reason for working the biceps first unless their is a discernible weakness in them. If that's the case, try working them first ("priority training") once a week or so. Realize that when you do work muscles 'out of order,' work for the larger muscle groups may suffer, because their agonists ("helper" muscles: biceps for back; shoulders and triceps for chest; triceps for shoulders) can't help as much. If you do mostly isolation moves for the larger muscle groups, the weakened agonists won't have as much of an effect as if you do compound moves (that usually use them), but isolation moves are less functional, and compound moves help build the body proportionately.
>my biceps to be the weakest. When should I work them to get
>optimal results?
Are you basing this on the amount of weight you can lift with them vs. Cathe? If so, realize that, from what I've seen, Cathe often goes heavy in biceps and light in back, so just because you can't lift as heavy as Cathe in biceps doesn't mean they are that weak. We all have different strengths and weaknesses, partly due to the leverage we have.
I don't see any reason for working the biceps first unless their is a discernible weakness in them. If that's the case, try working them first ("priority training") once a week or so. Realize that when you do work muscles 'out of order,' work for the larger muscle groups may suffer, because their agonists ("helper" muscles: biceps for back; shoulders and triceps for chest; triceps for shoulders) can't help as much. If you do mostly isolation moves for the larger muscle groups, the weakened agonists won't have as much of an effect as if you do compound moves (that usually use them), but isolation moves are less functional, and compound moves help build the body proportionately.