Research
Cellular
Both traditional (MJ-SJ) and reverse (SJ-MJ) exercise orders are effective for increasing biceps brachii thickness over a 6-week resistance training period, with increases of +14.2% and +13.8% respectively.
Practitioners can use either exercise order to effectively increase biceps size in young men.
StrongSupportsmedium confidence
Both groups similarly increased (P < 0.05) biceps brachii thickness (MJ-SJ = +14.2%, SJ-MJ = +13.8%).
Why this rating
Based on the randomized controlled trial design.
Source
Effects of order of resistance training exercises on muscle hypertrophy in young adult men
Ademar Avelar et al. · Applied Physiology Nutrition and Metabolism · 2018
DOI 10.1139/apnm-2018-0478
rct · n=36Cited 14×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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