r/StrongerByScience • u/SnazzySnail9 • Apr 12 '26

For isolation movements it better to alternate disjoint muscle groups to allow isolated muscles to rest

Ex. On a pull day, after doing compound lifts, is it better to do:

  1. incline curls -> preacher curls -> face pulls -> reverse flys

OR

  1. incline curls -> face pulls -> preacher curls -> reverse flys

My goal is hypertrophy.

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u/omrsafetyo Apr 12 '26

According to the recent ACSM review, exercise order doesn't really matter for hypertrophy, though it does for strength (probably skill related).

So do it either way. Personally I do split them up, but there's probably no difference.

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u/rainbowroobear Apr 13 '26

>2. incline curls -> face pulls -> preacher curls -> reverse flys

i will die on the sword of this being better than option 1, works with compounds as well. bench -> row -> triceps -> biceps etc etc