Large or small which body part first?

There is a lot of confusion over which body parts to train first. There is a pretty simple rule to follow to keep you out of trouble in this department. The easy rule to follow is that the smaller the muscle group generally you don't want to do more than three sets. The reasoning behind such logic is that you will over train the muscle group causing it to fatigue and fail to recover and grow properly. This especially holds true if you are new to training. Your muscles will not be used to recovering and will be damaged too severely to recuperate properly before your next workout. If you are more seasoned and advanced at the weight lifting game however you can probably get away with a higher work volume on those smaller body parts. So beyond that simple fact of the gym you can also stick to three simple rules when it comes to work volume.

1. Low reps = strength training

Low reps under 8 are designed for power lifting and strength conditioning. This is not for fat burning or muscle growth like a bodybuilder. It is also not like that of an endurance athlete with super high reps it is the exact opposite.

2. medium reps for muscle

Medium reps are usually the core of every bodybuilders routine. They use a rep range of 10 - 12 reps to stimulate as many fibers as possible. This is what helps them to trigger muscle growth and some fat burning at the same time.

3. Hi reps for endurance/ aerobic exercise

The truly high rep ranges are used for conditioning and endurance purposes almost exclusively. The rep range for these exercises is a range of 12 - 15 reps for high volume. The high volume also keeps your heart rate higher which helps with the fat burning.

The bottom line is yet again pick something that works for you but don't overdue it. If you do it will surely do more damage than good especially for the new people.So pick which one works for you stick to it and be consistent for results.