Like everything else in nature where progression, discipline and consistency are keys to succeed, progressive resistance training is no different. Hence the saying: “Training without supervision is not training”.
While training, the most important factor is energy. One should train only as much as the body requires and not as much as it can tolerate. The stronger one gets, the lesser the training required i.e., in terms of frequency.
Since maximum energy is present only in the beginning of an exercise regimen, it is ideal to train the largest group of muscles in the beginning. Consider the muscles of the human body to be mechanical motors. Bigger the motor, greater the fuel required.
Now, let us correlate it to our system:
* Larger muscles = more energy
* Smaller muscles = less energy
With respect to the above equation, it becomes logical and obvious for us to train the largest muscle at the beginning of a routine and taper it down to the smaller muscles towards the routine’s end, as the energy quotient diminishes.
Science of training
Starting a routine with training the legs — it being the biggest group of muscles of the human anatomy, for instance, will leave us with a diminutive amount of energy which will be linear to the requirement of the smaller group of muscles. Henceforth, it becomes important according to the science of training, that the routine be designed accordingly i.e., holistic.
Training should commence by training the legs, the upper back and the chest and shoulders, followed by arms, abdominal, lower legs, neck and forearm. Train the body as a single unit.
Our muscles are slaves to the nervous system, and the nervous system has energy to first and foremost make us survive under all circumstances. The residue energy is, then, distributed amongst all our secondary requirements and this energy is not unlimited.
Thus, the inroads made into this sphere of nervous energy, by imposing exercise as an adaptive mechanism, should be only as much as required, which will then help the system to successfully recover and grow.
This growth does not happen when one exercises, but is a consequent productivity of the stimulus provided in the form of exercise. The factors that majorly augment this process are — Recuperation, Rest and Nutrition.