According to a study in the journal Medicina Sportiva , the order in which you do your exercises doesn’t affect the amount of muscle you gain—but doing exercises earlier in a work- out does result in greater strength gains. “Using a compound lift first allows for greater force production, but using it after a single-joint lift won’t affect muscle gain,” says Montreal-based Andrew Sakhrani, C.S.C.S. So, to bench more weight, skip pre-exhaustion and do presses before chest flyes. But for bigger pecs, the order doesn’t matter.
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