| Pre-Exhaust Tips For Getting Muscle Fatigue |
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Chest Complete a set of dumbbell flyes, then immediately complete a set of incline bench presses. Shoulders Complete 4 sets of dumbbell sides raises. Then attempt your barbell military press. You’ll see the side deltoids are recruited much more than usual! Triceps Complete a set of Cable press downs with 10 to 15 repetitions, then immediately move to a heavy free weight movement like EZ-curl bar skullcrusher or close-grip bench presses. Quadriceps One set of leg extensions (20 repetitions) should immediately be followed with a set of free weight squats. Your quadriceps (front thigh) muscles will be fried!
Complete one set of super-slow calf raises on the leg press machine (10 second positive, 5 seconds negative). Immediately follow that set with a standard set of 6-10 repetitions of heavy calf raises. Back Seated cable rows (medium weight for high repetitions) can be followed with any of the following exercises: Deadlift, lat pulldowns, or bodyweight chins. Biceps Seated preacher curls should immediately be followed with “loose form” alternate dumbbell curls. You can substitute any movements in your workout. The goal is to place an isolation movement directly before a compound movement. The theory is that if you can pre-exhaust a muscle group first, then challenge it to complete compound movements, the weak muscle group will already be tired. As a result, it will do more of the work, and ideally, begin to grow!
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We all know that compound exercises are the key to growing the muscles of the body. Squats, bench press, and deadlifts are commonly credited for adding muscle to the frame like none other. However, as the years pass and we get stronger and stronger at basic exercises, our bodies will often favor stronger body parts, which will in turn do more of the labor in a movement than they should. Have you ever seen the guy with massive shoulders, who can bench 405, but has a sub-par chest? Have you ever seen the guy who can squat 495, but has puny thighs? Individuals like that, due to training style, genetics, or just plain old bad luck, cannot target the desired body parts. The stress from those movements is instead redirected to other body parts. The shoulders and triceps might take the brunt of the work in the bench press. Or, the glutes and hamstrings might carry most of the workload in the squat. Here are a few solutions for different body parts to pre-exhaust the desired muscle group, so it completes more of the work during the compound movement. | < Prev | Next > |
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