“Train Loco” Issue #2
If your current workout routine is getting stale or you’ve hit a plateau, try incorporating this technique that has been proven to produce results. Keep in mind this is a system, not a set routine, tailor it to your specific goals, routines, schedules, etc.
Pre Exhaustion Method- A lot of our workouts are revolved around compound movements (more than one muscle involved) such as: Squats, bench press, dead lifts, bent over row, etc. The reason behind this is because we can lift heavier and stimulate more fibers with these compound movements which is great! We absolutely need these workouts in our routines. However, because you incorporate so many muscles at once, you are bound to have further development in some areas then others. For example, you might have great front delts (front of your shoulders) and triceps, but your chest is lagging. This could be because when you reach failure on the bench press, your shoulders and triceps gave out first leaving your chest wondering “what the heck!?” That’s because your chest muscles still have something left. This is where the Pre Exhaustion method comes in to play; it does exactly what it says it does. It literally exhausts the target muscle with an attack before you even use a compound exercise. Here is an example of this method:
- For Chest– After you warm up, do 3 sets of 15 reps of flyes (incline, cable, pec deck, or flat), weight should be heavy enough to go to failure for 15 reps. Then go to the bench press and perform 3 sets of 10, 8, 6 reps. After that do 3 more sets of flyes for 8-10 reps, then tell me how you feel!
- For Legs- After you warm up, do 3 sets of 15 reps of leg extensions, weight should be heavy enough to go to failure for 15 reps. Then go do squats and perform 3 sets of 10, 8, 6 reps. After that do 3 more sets of leg extensions for 8-10 reps. BOOOM!
Take home message; use the Pre Exhaustion method if other body parts are taking over. Pre fatiguing your muscle fibers to allow weaker body parts to shine is a fantastic approach to inducing muscle mass and building a balanced physique and will stimulate your targeted muscles more effectively.