Prior to filming the Matt Kroczaleski/Iron Asylum video, Matt and I discussed which exercises would be best to do (which would make the “coolest” video).
We decided on squats, stiff-leg deadlifts, standing calves, and some sort of adductor movement. I told him that the order should be calves first, then stiff-leg deadlifts (doing them in a fashion so as to not hit the lower back too hard), then adductors, then finish with the high rep squats.
Matt wanted to hit squats first though, when he was fresh, and said he would be fine for the other stuff afterward. Well anyone that watched the video can see that this wasn’t the case – after the squats, he was pretty much done.
So if your routine calls for heavy, high rep squats, I highly suggest you put them at the END of the workout. This allows you to hit the other exercises hard, and also allows you to leave the gym after you squat (which is exactly what you’ll feel like doing, if you’re squatting high reps to failure with an appreciable weight).
The same would apply to heavy deadlifts.
I realize that most powerlifters hit the big movements first in their workouts, but they usually don’t do them for high reps to failure, and they also don’t typically put as much effort into their secondary exercises (their number one concern is having a big squat, bench, and deadlift – not having big hanging hamstrings, big adductors, etc.).
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Shelby Starnes is a national level bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over twelve years, competing and placing very respectably in both. He has placed in the top 5 at the national level in bodybuiding in three different weight classes (welterweight, middleweight, and most recently light heavyweight). He also holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites.
To find out more about him and his consultation services, visit his website at www.ShelbyStarnes.com
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Great timing for your article. I’ve been incorporating 20 rep deads for the first time in years, and I’ve been going back for 2nd workouts to finish my hammies, abs and obliques.
but if you hit assistance type exercises first, how would you be able to go all out on lifts like Squats or Deadlift?
I see your point, but it works in reverse. Either you want to go all out on Squats or Deadlifts or you wanna go easy on them and save them for last.
SH,
There’s a lot involved with going really heavy outside of muscle fatigue, primarily the CNS. I know, for example, john meadows advocates hitting those exercises 3-4th in the workout after everything else. Helps with injuries, blood flow, but the biggest thing is that people can’t, or won’t go hard on the first exercise (for some, of course). They aren’t prepared for it mentally. If it’s later all they can do it focus because they aren’t 100%, otherwise they won’t get out the hole. Just a tool though, just wanting to help add what these and other guys have said before.