According to ISSA recommendations, when should single-joint movements be performed?

The recommended practice is to perform single-joint movements after multiple-joint movements. This approach maximizes strength and energy for the more complex exercises that engage larger muscle groups and multiple joints, which are more demanding and require greater focus and stabilization.

Performing multiple-joint exercises, such as squats or bench presses, first allows individuals to tackle these more challenging lifts while they are fresh. Once those compound movements are completed, the individual can then safely and effectively perform single-joint exercises, like bicep curls or leg extensions, to isolate specific muscles for further development and to aid in muscle recovery.

This strategy not only enhances performance by prioritizing energy toward more demanding lifts but also helps in preventing fatigue-related injuries that could occur if single-joint movements are performed while already fatigued from multiple-joint exercises. Additionally, it aligns with typical training progressions that emphasize overall strength, stability, and functional movement patterns before isolating individual muscles.