1. Journal of Strength and Conditioning Research, 2007, 21(1), 23–28
᭧ 2007 National Strength & Conditioning Association
INFLUENCE OF EXERCISE ORDER ON THE NUMBER OF
REPETITIONS PERFORMED AND PERCEIVED EXERTION
DURING RESISTANCE EXERCISE IN WOMEN
ROBERTO SIMAO,1,2,3 PAULO DE TARSO VERAS FARINATTI,2 MARCOS D. POLITO,2,3
˜
LUIS VIVEIROS,3 AND STEVEN J. FLECK4
1
Rio de Janeiro Federal University, Rio de Janeiro, Brazil; 2Rio de Janeiro State University, Physical Activity and
Health Promotion Laboratory (LABSAU), Rio de Janeiro, Brazil; 3Gama Filho University, Physical Education
Post-Graduation Program, Rio de Janeiro, Brazil; 4Colorado College, Department of Sports Science, Colorado
Springs, Colorado 80903.
ABSTRACT. Simao, R., P. de Tarso Veras Farinatti, M.D. Polito,
˜ performing small-muscle group exercises or single-joint
L. Viveiros, and S.J. Fleck. Influence of exercise order on the exercises first in a training session (17).
number of repetitions performed and perceived exertion during The American College of Sports Medicine (1) recom-
resistance exercise in women. J. Strength Cond. Res. 21(1):23– mends that large-muscle group exercises generally be
28. 2007.—The purpose of this study was to investigate the in-
performed first in a training session based on the ratio-
fluence of different resistance exercise orders on the number of
repetitions performed to failure and on the ratings of perceived nale described above. However, although the rationale for
exertion (RPE) in trained women. Twenty-three women with a performing large-muscle group exercises first in a train-
minimum of 2 years of resistance training experience volun- ing session is generally believed and followed, little re-
teered to participate in the study (age, 24.2 Ϯ 4.5 years; weight, search on exercise sequencing is available. Sforzo and
56.9 Ϯ 4.7 kg; height, 162.3 Ϯ 5.9 cm; percent body fat, 18.2 Ϯ Touey (17), utilizing only men as subjects found that per-
2.9%; body mass index, 22.2 Ϯ 2 kg·mϪ2). Data were collected in formance of small-muscle group exercises prior to large-
2 phases: (a) determination of a 1 repetition maximum (1RM) muscle group exercises resulted in significantly less total
for the leg-press (LP), bench press (BP), leg extension (LE), seat- force production in the large-muscle group exercises and
ed machine shoulder press (SP), leg curl (LC), and seated ma- in the total training session. These investigators also re-
chine triceps extension (TE); and (b) execution of 3 sets, with 2- ported greater total force production in some, but not all,
minute rest intervals between sets and exercises, until fatigue
using 80% of 1RM in 2 exercise sequences of the exact opposite
single-joint exercises when the exercises were performed
order—Sequence A: BP, SP, TE, LP, LE, and LC, and Sequence early in a training session that was composed of both up-
B: LC, LE, LP, TE, SP, and BP. The RPE (Borg CR-10) was per- and lower-body large-muscle (multi-joint) and small-
accessed immediately after each sequence and analyzed using a muscle (single-joint) group exercises. Results of a previ-
Wilcoxon test. A 2-way analysis of variance with repeated mea- ous study (19) by researchers involved in the present
surements, followed by a post hoc Fisher least significant differ- study using a combination of men and women as subjects
ence test where indicated was used to analyze the number of support the conclusion reached by Sforzo and Touey (17).
repetitions per set of each exercise during the 2 sequences. The However, information on the effect of exercise sequencing
RPE was not significantly different between the sequences. The when a session is composed of upper- and lower-body ex-
mean number of repetitions per set was always less when an ercises in women only appears to be lacking. It is possible
exercise was performed later in the exercise sequence. The data
that women, due to their greater fiber Type I compared
indicate that in trained women, performance of both large- and
small-muscle group exercises is affected by exercise sequence.
to Type II A and B cross-sectional area (21), may expe-
rience less fatigue as a resistance training session pro-
KEY WORDS. strength training, performance, Borg scale, gresses compared to men. This could result in less or no
strength fatigue in women when an exercise is preceded by an ex-
ercise involving the same general muscle groups.
Due to the lack of data on women only and the pos-
INTRODUCTION sibility of a gender effect on fatigue caused by exercise
order during a resistance training session, the purpose of
xercise order refers to the sequence of resis-
E tance exercises in a training session. It has
been recommended that exercises involving
large-muscle groups be placed at the beginning
of training sessions (5), because this exercise
sequence results in the ability to utilize the heaviest re-
the present study was to examine the effect of exercise
order in women only on the number of repetitions per-
formed and the rating of perceived exertion (RPE) in a
resistance training session composed of upper- and lower-
body exercises. It is hypothesized that both large- and
small-muscle group exercises will be negatively affected
sistances possible when performing the large-muscle
in terms of total number of repetitions performed to vo-
group exercises and may result in the greatest long-term
litional fatigue when they are performed late in a training
strength gains in these exercises (1, 5, 7). Exercise se- session compared to early in a session.
quence has also been recommended to be such to allow
the use of training resistances and volumes that optimize METHODS
training adaptations (2, 5). The rationale for performing
large-muscle group exercises first in a training session is Experimental Approach to the Problem
that the total force production (repetitions ϫ resistance) To investigate the effect of 2 different exercise orders on
in a session with this exercise order is greater than when fatigue and RPE, data were assessed on 4 nonconsecutive
23

2. 24 SIMAO, FARINATTI, POLITO
˜ ET AL.
days. The 1 repetition maximum (1RM) of all subjects for ticipated as subjects in the study. All subjects had at least
all exercises performed was determined on the first day. 2 years of experience performing the LP, LE, LC, and BP
On day 2 1RM was retested. On days 3 and 4, the 2 dif- exercises and at least 3 months of experience performing
ferent exercise sequences were performed. the SP and TE exercises. Percent body fat was deter-
Subjects performed 2 exercise sessions separated by mined using skinfolds and the Siri equation (9, 20).
48 hours using a counter balanced cross-over design. The All subjects answered the Physical Activity Readiness
2 sessions were composed of the same exercises per- Questionnaire—PAR-Q (18) and signed an informed con-
formed in the opposite exercise order. Sequence A (SEQ sent form prior to participation in the study according to
A) began with large-muscle group exercises and pro- the Declaration of Helsinki.
gressed toward small-muscle group exercises. The exer-
cise order for SEQ A was free-weight bench press (BP), 1 Repetition Maximum Testing
seated machine shoulder press (SP), seated machine tri- The mass of all weight plates and bars used for measur-
ceps extension (TE), leg-press (LP), leg extension (LE), ing 1RM was determined with a precision scale. The ac-
and leg curl (LC). Sequence B (SEQ B) was the exact op- tual mass of all plates and bars was used to calculate the
posite order and began with small-muscle group exercises 1RM of each exercise. Data were assessed during 4 non-
and progressed toward large-muscle group exercises. The consecutive days. The 1RM tests (2) were performed in
exercise order for SEQ B was LC, LE, LP, TE, SP, and the following order: BP, LP, SP, LE, TE, and LC. All ex-
BP. The performance of SEQ A and B was separated by ercises except the BP, which was performed using free-
48 to 72 hours. All exercises in both sequences were per- weights, were performed using resistance training ma-
formed for 3 sets to volitional fatigue using the predeter- chines (Life Fitness Inc., Franklin Park, IL). To minimize
mined 80% of 1RM of each subject for each exercise. Sets possible errors in the 1RM tests, the following strategies
and exercises in both sequences were separated by 2-min- were adopted: (a) all subjects received standard instruc-
ute rest intervals of passive recovery. The testing sessions tions on the general routine of data assessment and the
were designed to mimic actual resistance training ses- exercise technique of each exercise before testing, (b) the
sions performed by many individuals. Meta-analyses exercise technique of subjects during all testing sessions
demonstrate multiple sets result in greater strength was monitored and corrected as needed, and (c) all sub-
gains than lower volume programs (15, 16, 23); anecdot- jects received verbal encouragement during testing.
ally, many individuals train with 3 sets of each exercise. During the 1RM test, each subject had a maximum of
Meta-analyses have also shown for trained individuals a 5 1RM attempts of each exercise with 2- to 5-minute rest
mean of 80–85% 1RM is optimal for strength development intervals between attempts. After the 1RM load in a spe-
(16, 23). Rest periods of 2–3 minutes between sets and cific exercise was determined, an interval not shorter
exercises have been recommended when training to in- than 10 minutes was allowed before the 1RM determi-
crease strength (1); anecdotally, many individuals utilize nation of the next exercise. Standard exercise techniques
rest periods of approximately this length. Sets carried to were followed for each exercise. No pause was allowed
failure or close to failure have also been recommended to between the eccentric and concentric phase of a repetition
bring about optimal strength gains (5). The total number or between repetitions. For a repetition to be successful,
of repetitions performed was determined in each set of a complete range of motion, as is normally defined for the
each exercise for both sequences. exercise, had to be completed. Excellent day-to-day 1RM
Using the Borg CR-10 Scale, RPE was assessed im- reliability for each exercise was shown using this protocol.
mediately after completion of each sequence, with em- One RM testing on the 2 occasions separated by 48 hours
phasis on local fatigue (3). Prior to the warm-up of the showed intraclass correlation coefficients of BP, r ϭ 0.94;
experimental sessions, subjects were asked to read the LP, r ϭ 0.92; SP, r ϭ 0.94; LE, r ϭ 0.96; TE, r ϭ 0.96;
scaling instructions for the Borg CR-10 Scale (3) and and LC, r ϭ 0.94. Additionally, for no exercise did a
asked to rate their perceived exertion following the com- paired Student’s t-test show a significant difference be-
pletion of each exercise sequence. For assessing RPE im- tween the 2 occasions the 1RM tests were performed.
mediately after completion of each sequence, standard in- The following is a brief description of the range of mo-
structions and anchoring procedures were explained (13). tion used to define a successful repetition for each exer-
Subjects were asked to use any number on the scale to cise: BP, moving the bar from a chest touch to a fully
rate their overall effort. A rating of 0 was to be associated extended elbows position; SP, starting with the bar slight-
with no effort (rest), and a rating of 10 was considered to ly above shoulder height and moving the bar to a fully
be maximal effort and to be associated with the most extended elbows position; TE, starting with the elbows at
stressful exercise sequence ever performed. All individu- a 90Њ angle and fully extending the elbows; LP, starting
als had a familiarization session using the Borg CR-10 with the knees at an 80Њ angle and fully extending the
Scale (3), and the scale was used during a session 2 weeks knees; LE, starting with the knees at a 90Њ angle and fully
before the experimental procedures during a normal extending the knees; LC, starting with the knees at a 180Њ
training session of each subject. The session RPE repre- angle and flexing the knees to a 90Њ angle.
sents a single global rating of the perceived intensity for
the entire session. During a previous investigation the Exercise Sessions
authors did not encounter difficulties with the subjects Forty-eight to 72 hours after the retesting of the 1RMs
understanding the Borg-10 Scale, using the same verbal for each exercise, subjects performed 1 of the 2 exercise
anchors as in the present study (19). sequences in a counter balanced cross-over design. Forty-
eight to 72 hours after performing the first exercise se-
Subjects quence the second sequence was performed. Twelve sub-
Twenty-three women (age, 24.2 Ϯ 4.5 years; body mass, jects performed SEQ A first and 11 subjects performed
56.9 Ϯ 4.7 kg; height, 162.3 Ϯ 5.9 cm; body fat, 18.2 Ϯ SEQ B first. Warm-up before each exercise sequence con-
2.9%; body mass index, 22.2 Ϯ 2 kg·mϪ2) with at least 2 sisted of 20 repetitions of the first exercise of the session
years of recreational resistance training experience par- (BP for SEQ A and LC for SEQ B) at 40% of the 1RM

3. INFLUENCE OF EXERCISE 25
TABLE 1. Number of repetitions per set in both exercise sequences (mean Ϯ SD).*
BP SP TE LP LE LC
SEQ A First set 10.2 Ϯ 3.1† 9.4 Ϯ 5.4 8.8 Ϯ 2.7† 23.9 Ϯ 8.7† 9.4 Ϯ 3.7† 15.7 Ϯ 6.1†
Second set 8.2 Ϯ 2.8 7.9 Ϯ 3.9 8.5 Ϯ 3.0 20.3 Ϯ 6.5‡ 9.9 Ϯ 3.9‡ 14.3 Ϯ 5.5‡
Third set 6.7 Ϯ 2.5 7.3 Ϯ 5.1 8.4 Ϯ 2.8 19.3 Ϯ 7.8§ 9.8 Ϯ 3.9 13.4 Ϯ 5.5§
Total mean 8.4 Ϯ 3.1࿣ 8.2 Ϯ 4.9࿣ 8.6 Ϯ 2.8࿣ 21.1 Ϯ 7.8࿣ 9.7 Ϯ 3.8࿣ 14.5 Ϯ 5.7࿣
SEQ B First set 6.7 Ϯ 2.5 7.9 Ϯ 3.9 12.4 Ϯ 3.1 20.0 Ϯ 7.6 12.7 Ϯ 4.4 18.4 Ϯ 4.8
Second set 6.0 Ϯ 2.5 6.7 Ϯ 2.4 10.3 Ϯ 2.8 16.3 Ϯ 6.8 13.0 Ϯ 4.8 16.6 Ϯ 6.1
Third set 5.3 Ϯ 2.0 5.7 Ϯ 2.0 9.6 Ϯ 2.8 16.2 Ϯ 6.9 12.0 Ϯ 4.5 16.1 Ϯ 6.6
Total mean 6.0 Ϯ 2.4 6.8 Ϯ 3.0 10.8 Ϯ 3.1 17.5 Ϯ 7.2 12.5 Ϯ 4.5 17.0 Ϯ 5.9
* SEQ A ϭ sequence A; SEQ B ϭ sequence B; BP ϭ bench press; SP ϭ shoulder press; TE ϭ triceps extension; LP ϭ leg press;
LE ϭ leg extension; LC ϭ leg curl.
† Significant difference when compared to the first set of SEQ B.
‡ Significant difference when compared to the second set of SEQ B.
§ Significant difference when compared to the third set of SEQ B.
࿣ Significant difference when compared to the total mean of SEQ B.
load. A 2-minute rest interval was allowed after the
warm-up set before subjects performed the assigned ex-
ercise sequence. Both exercise sequences consisted of 3
sets of each exercise to failure using 80% of 1RM with 2-
minute rest intervals between sets and exercises. The ex-
ercise order for SEQ A was BP, SP, TE, LP, LE, and LC.
The exercise order for SEQ B was LC, LE, LP, TE, SP,
and BP.
During the exercise sessions, subjects were verbally
encouraged to perform all sets to concentric failure, and
the same definitions of a complete range of motion used
during the 1RM testing were used to define completion of
a successful repetition. No attempt was made to control
the velocity with which repetitions were performed. The
total number of repetitions for each set of each exercise
was recorded. Immediately after completion of each ex- FIGURE 1. Number of repetitions per set in sequence A (up-
ercise sequence, the Borg CR-10 Scale was used to assess per body). BP ϭ bench press; SP ϭ shoulder press; TE ϭ tri-
ceps extension; gray bars ϭ first set; cross-bars ϭ second set;
RPE with emphasis on local fatigue (3). white bars ϭ third set; 2 ϭ significant difference to the second
Statistical Analyses set of the same exercise; 3 ϭ significant difference to the third
set of the same exercise.
Two-way analyses of variance (ANOVA) were used to test
differences in total number of repetitions and repetitions
per set between sequences. A 1-way ANOVA was used to Significantly more repetitions were performed in the sec-
compare the number of repetitions per set within each ond and third set of SEQ A in the LP and in SEQ B in
sequence. A Fisher least significant difference (LSD) post the LE and LC. The total mean number of repetitions per
hoc test was performed where indicated by an ANOVA. set was significantly higher in SEQ A in the BP, SP, and
The RPE at the end of the sequences was analyzed by a LP and significantly higher in SEQ B in the TE, LE, and
Wilcoxon test. The level of significance was set at p Յ LC.
0.05 for all statistical procedures. Statistical software was For all exercises except TE and LE in SEQ A and LE
used for all analyses (version 6.0; Statsoft, Tulsa, OK). in SEQ B the number of repetitions in the first set within
each sequence was significantly greater in the first set
RESULTS than the third set (Figures 1–4). The number of repeti-
tions in the first set was also significantly greater than
Number of Repetitions of Each Exercise in Both the third set within each sequence in the BP, SP, and LP
Sequences in SEQ A and in the SP, TE, LP, and LC in SEQ B, while
The mean number of repetitions of each exercise for the the number of repetitions in the second set was signifi-
3 sets varied between sequences in all exercises. Total cantly greater than the third set in the BP in SEQ A and
repetitions performed in the BP, SP, and LP (sum of all in the BP and LE in SEQ B.
sets) were higher in SEQ A, whereas total repetitions per-
formed in the TE, LE, and LC were significantly higher Rating of Perceived Exertion
in SEQ B (Table 1). Comparison between sequences showed no significant dif-
ferences for RPE, SEQ A (8 Ϯ 1) and SEQ B (8 Ϯ 1). The
Number of Repetitions in Each Sequence median of both sequences was 8. The results suggest that
Comparison between SEQ A and corresponding SEQ B exercise order did not influence RPE immediately after
sets demonstrated significant differences in several sets the utilized exercise sequences.
and exercises. Significantly more repetitions per set were
performed in the first set of SEQ A in the BP and LP. DISCUSSION
While significantly more repetitions were performed in The main conclusion of the present study is that in
the first set of SEQ B in the TE, LE, and LC (Table 1). trained women the total number of repetitions in 3 sets

4. 26 SIMAO, FARINATTI, POLITO
˜ ET AL.
of an exercise is directly influenced by the exercise order
used in a resistance training session, composed of both
upper- and the lower-body exercises. Whether an upper-
or lower-body exercise was large-muscle group (multi-
joint) or small-muscle group (single-joint) in nature, if it
was preceded by exercises for the same body part (i.e.,
upper or lower body) the total number of repetitions in 3
sets decreased. For example, in a multi-joint exercise the
LP total number of repetitions decreased 29% in SEQ B
when it was preceded by the LC and LE exercises com-
pared to SEQ A where it was the first lower-body exercise
performed. Similarly, the TE total number of repetitions
performed in a single-joint exercise decreased 11% in
SEQ A when it was preceded by the performance of 2
multi-joint upper-body exercises (BP and SP) compared
to SEQ B when it was the first upper-body exercise per-
formed. This pattern of a significant decrease in the total
FIGURE 2. Number of repetitions per set in sequence B (up- number of repetitions in 3 sets when an exercise was pre-
per body). BP ϭ bench press; SP ϭ shoulder press; TE ϭ tri-
ceps extension; gray bars ϭ first set; cross-bars ϭ second set;
ceded by exercises for the same general body part (i.e.,
white bars ϭ third set; 2 ϭ significant difference to the second upper or lower body) was true for all exercises in both
set of the same exercise; 3 ϭ significant difference to the third SEQ A and SEQ B. Several (5 of a possible 12 compari-
set of the same exercise. sons) significant differences between the number of rep-
etitions in the second and third sets of SEQ A and B were
found. However, all but 1 (SP) comparison between SEQ
A and B showed a significant difference in the number of
repetitions in the first set. Thus, the decrease in the total
number of repetitions in 3 sets when an exercise is pre-
ceded by exercises involving the same general body part
is in large part due to a decrease in the number of repe-
titions in the first set performed.
Our results demonstrate that trained women experi-
enced significant reductions in the total number of repe-
titions performed in both multi-joint and single-joint up-
per- and lower-body exercises when the exercise is pre-
ceded by exercises for the same general body part (i.e.,
upper and lower body). Generally significant decreases in
the number of repetitions in the 3 sets of an exercise were
demonstrated (Figures 1–4). This decrease in the total
number of repetitions of an exercise appears to be in part
FIGURE 3. Number of repetitions per set in sequence A (low- a result of increasing fatigue as the exercise session pro-
er body). LP ϭ leg press; LE ϭ leg extension; LC ϭ leg curl; gresses.
gray bars ϭ first set; cross-bars ϭ second set; white bars ϭ Results of the present study are in agreement with 2
third set; 2 ϭ significant difference to the second set of the previous studies (17, 19) examining the effect of exercise
same exercise; 3 ϭ significant difference to the third set of the sequence during a resistance training session. Simao et˜
same exercise. al. (19) investigated the influence of different exercise se-
quences on the number of repetitions performed in an up-
per-body only exercise sequence in a group composed of
both men and women. The exercise sessions consisted of
performing 3 sets of each exercise with a resistance of
10RM with 2-minute rest periods between sets and ex-
ercises. One session began with exercises for the major
muscle groups and progressed to small-muscle group ex-
ercises (exercise order: BP, machine lat pull-down, SP,
standing free-weight biceps curl, and TE), while the other
session utilized the exact opposite exercise order. Wheth-
er an exercise was major muscle or small-muscle group
when it was performed last in the sequences, significantly
fewer numbers of repetitions were performed. When an
exercise was always in the middle of the exercise se-
quence (i.e., SP), no significant change in the number of
repetitions performed was observed. The data of the pres-
ent study indicate a similar phenomenon of a decrease in
FIGURE 4. Number of repetitions per set in sequence B (low-
er body). LP ϭ leg press; LE ϭ leg extension; LC ϭ leg curl;
the total number of repetitions performed when both up-
gray bars ϭ first set; cross-bars ϭ second set; white bars ϭ per- and lower-body exercises are performed in the same
third set; 2 ϭ significant difference to the second set of the exercise sequence.
same exercise; 3 ϭ significant difference to the third set of the Sforzo and Touey (17) demonstrated that exercise or-
same exercise. der affects exercise performance (total force ϭ resistance

5. INFLUENCE OF EXERCISE 27
ϫ repetitions) in a group of trained men. The exercise sible in a testing session of 1 set of a certain exercise so
sequence utilized by Sforzo and Touey (17) was squat, leg fatigue due to other exercises was not present. All exer-
extension, leg flexion, bench press, military press, and tri- cises in the previous study (8), and all but 1 exercise (free-
ceps pushdown in one sequence and the exact opposite in weight BP) in the present study were performed using
a second exercise sequence. Their results indicate that resistance training machines. Interestingly, comparison
when multi-joint exercises are preceded by single-joint ex- of the 2 studies indicates that the number of repetitions
ercises for the same general body part (i.e., upper and to failure may be less when the BP is performed with free
lower body), performance decreases in the multi-joint ex- weights. However, the results of comparing the LC rep-
ercises, and that the opposite is also true—when multi- etitions to failure indicate that large differences may also
joint exercises for the same body part precede single-joint be present when the same exercise is performed using
exercises, performance decreases. Their data also indicate different manufacturer’s resistance training machines
that this effect is greater for upper-body compared to low- (Life Fitness Inc. in the present study and Universal gym
er-body exercises. For example, the BP (61% decline in in the previous study).
total force when performed last in the exercise sequence) Recent evidence suggests that the Borg CR-10 Scale
was more affected by preceding exercises for the same can be used reliably to determine RPE during resistance
general body part than the squat (25% decline in total exercise (10, 11). The RPE is often used as an intensity
force when performed last in the exercise sequence). indicator for continuous aerobic activities, but it is not
In the present study the exercises and the sequences frequently used for resistance exercise. Some data sug-
adopted are similar to the ones utilized by Sforzo and gest that RPE may reflect the intensity of resistance ex-
Touey (17). However, there are 3 differences between the ercise (4, 6, 12, 22), and is more sensitive as a local mea-
2 studies: (a) the resistance utilized, (b) the length of the sure of muscular fatigue compared to measuring central
rest intervals, and (c) the subject population (men vs. fatigue (14). Therefore, we chose to use this variable at
women). The study of Sforzo and Touey (17), used 8RM the end of each sequence as a measure of localized muscle
resistances, a 2-minute rest interval between sets, a 3- fatigue. In the present study no significant difference in
minute rest interval between exercises, and 5-minute rest RPE between sequences was found. These results confirm
interval whenever switching from upper- to lower-body our previous study (19) where only upper-body exercises
exercises and vice-versa. In our study 80% of 1RM to fail- were performed in 2 different sequences. Collectively,
ure was utilized as a resistance and 2-minute intervals these 2 studies indicate that RPE is not affected by ex-
were always utilized both between sets and exercises, as ercise order when sets are carried to volitional fatigue.
well as whenever switching from upper- to lower-body ex- The lack of significant differences in RPE between the 2
ercises. Sforzo and Touey (17) evaluated trained men, exercise sequences may, in part, be due to all sets in both
while in the present study trained women were evaluat- sequences being performed to concentric failure resulting
ed. Despite these methodologic differences, the studies in a high RPE irrespective of exercise order. This appears
agree that when exercises for the same body part precede to be true even when large variations in the number of
another exercise of the same body part, performance de- repetitions per set occur. In the present study 6 to 24
creases. repetitions per set were performed using 80% of 1RM,
One interesting observation that can be derived from while in our previous study (12) 6 to 10 repetitions per
the present study relates to the question of the number set were performed using a 10RM. The results of the pres-
of repetitions possible at a certain percentage of 1RM. In ent study and our previous work (19) indicate RPE may
the present study all exercises were performed using 80% not differentiate between different exercise sequences
of 1RM to volitional fatigue. Hoeger et al. (7, 8), demon- when all sets are performed to failure.
strated that the number of repetitions may vary consid- In conclusion, the present study demonstrates that ex-
erably for different machine type exercises at the same ercise sequence during a resistance training session in-
percent of 1RM, due to the characteristics of the joints volving both upper- and lower-body single-joint and mul-
involved, the size of the muscle groups involved, and the ti-joint exercises does influence the total number of rep-
subject’s physical conditioning. This indicates that using etitions performed of an exercise by trained women.
a particular percent of 1RM for all exercises results in When exercises are preceded by either single-joint or mul-
large variations in the number of repetitions per set ti-joint exercises involving the same muscle group the to-
among exercises during a training program when sets are tal number of repetitions decreases. This is true for both
performed to volitional fatigue. For example, in the pres- upper- and lower-body single- and multi-joint exercises.
ent study the total number of repetitions possible using The present data also indicate that RPE immediately fol-
80% of 1RM varied considerably from exercise to exercise lowing an exercise sequence is not affected by exercise
(approximately 5 to 24 repetitions per set) and varied de- order when all sets are performed to concentric failure.
pending upon the exercise sequence. The present data
and the previous data (8) on trained women agree con- PRACTICAL APPLICATIONS
cerning the number of repetitions possible in 1 set to fail- The implications of this study are relevant to the design
ure for some exercises, but not for others. For example, of training sessions with the goal of maximizing muscle
the present data for the first set in an exercise sequence strength and hypertrophy in trained women. The com-
and previous data for one set at 80% 1RM were: LP, 20.0– mon exercise order of performing large-muscle group ex-
23.9 and 22.4; BP, 6.7–10.2 and 14.3; LE, 9.4–12.7 and ercises first in a training session will meet the training
9.4; and LC, 15.7–18.4 and 5.3 repetitions, respectively. goals of many individuals. However, the present study’s
Some of the variation may be explained by the use of dif- results suggest that whenever an exercise is performed
ferent manufacturer’s machines and differences in study last in an exercise sequence or training session, perfor-
design. The present data reflect numbers of repetitions mance of that exercise will be negatively affected. This is
possible during a simulated training session where exer- true whether the exercise is a large- or small-muscle
cises may have preceded other exercises. In the previous group exercise. This negative effect on exercises per-
study the number of repetitions reflect the number pos- formed late in a training session needs to be considered

6. 28 SIMAO, FARINATTI, POLITO
˜ ET AL.
when designing programs for both female athletes and 11. LAGALLY, K.M., R.J. ROBERTSON, K.I. GALLAGHER, F.L GOSS, J.M. JAKI-
CIC, S.M. LEPHART, S.T. MCCAW, AND B. GOODPASTER. Perceived exer-
fitness enthusiasts. This study’s results indicate if an ex- tion, electromyography, and blood lactate during acute bouts of resis-
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