304 – Dr. James Fisher and Luke Carlson – How to Order Exercises in a High Intensity Training Workout (Exercise Programming Series 2 of 3)

James Fisher PhD (james.fisher @ solent.ac.uk) is a Course Leader and Senior Lecturer for the School of Sport, Health, and Social Sciences at Southampton Solent University in the UK. James is considered as one of the leading researchers in exercise science particularly resistance training.

Luke Carlson is the founder and CEO of Discover Strength based in Minneapolis, Minnesota, USA. Discover Strength owns and operates strength training studios as well as the Discover Strength Franchise. Luke speaks around the world on leadership, management, and evidence-based exercise.

In this episode, James Fisher and Luke Carlson discuss their principles and rules around workout design and exercise order, workout design best practices, benefits of specific lower body strength training, and much more.

Listen to the whole series:

• Part 1
• Part 3

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Show Notes

• 1:07 – Principles and rules around exercise order
• 15:23 – Relevant research on exercise order   
• 18:35 – Free weights vs. Resistance machines  
• 27:21 – How to determine the best exercises for clients
• 34:59 – Benefits of specific lower body strength training
• 40:56 – When to remove exercises in a workout design
• 44:19 – Exercise order DOs and DON’Ts

Selected Links from the Episode 

• Discover Strength
• StairMaster StepMill 
• MedX Machines
• Pendulum Machines
• Hammer Strength Equipment
• Nautilus Inc. 
• The Relevance of Sex Differences in Performance Fatigability by Sandra K. Hunter
• Effects of Progressive Resistance Training on Growth Hormone and Testosterone Levels in Young and Elderly Subjects by B W Craig, et. al. 
• Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week by Doug McGuff and John Little
• Basic Training
• Dr. James Fisher’s A/B Routine:

  Workout A

  • Overhead dumbbell press
  • Weighted Pull-Ups
  • Romanian Deadlift

   

  • Weighted Dips
  • Dumbbell Row
  • Dumbbell Deadlift

   

  • Shrug
  • Calf Press
  • Back Extensions

   

  • Hanging Leg Raises
  • Dumbbell / Band Lateral Raise
  • Knee extensions

   

  • Rear Delt Flye
  • Sissy Squat
  • Side bends

   

  • Barbell Curl
  • Supine Triceps Extension (skullcrusher)

   

  Workout B

  • Incline Dumbbell press
  • Pull-ups
  • Sissy squats x 100

   

  • Dumbbell Row
  • Dips
  • Romanian Deadlift

   

  • Upright Row
  • Russian Twists
  • Calf Press

   

  • Dumbbell pec flye
  • Incline dumbbell curl
  • Tricep press down

   

  • Drag curl
  • Knee extensions
  • Split Squat

   

  • Sit-ups
  • Back Extensions

People Mentioned

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• Casey Viator
• Boyer Coe
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