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2004/07/04, 11:35 PM
Is it okay if i use the "pre-exhaust" shocking treatment every week? Because I have been thinking of using this method for my chest workout. Is it okay if I do it on every chest day (once a week) or should I just do it once a while.
Thanks.
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2004/07/04, 11:38 PM
i would avoid doing this weekly because your body will adapt to it and it won't be as effective. i would mix it with something like supersetting or the stripping method (descriptions of both can be found by using fit buddy at the bottom of the screen.)
you don't want to get your body into a routine that it's used to. if you do the same "shocking" method all the time it will quit being a shock. cycle this method with something else and it will be more effective.
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i wish you ill, ice-t.
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2004/07/05, 12:11 AM
Thanks..just one more thing.. how many sets should I do for chest? I do 16 sets now for chest. Is this too much? Here is my current chest routine:
Incline Bench - 3 sets 6-8 reps
Flat bench - 3 sets 6-8 reps
Dips - 3 sets until failure (usually about 6-8 reps)
Incline flyes - 2 sets 6-8 reps
flat bench flyes 2 sets 6-8 reps
Dumbell pullovers - 3 sets 8-10 reps
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2004/07/05, 12:30 AM
6 exercises is a lot for the chest...not that you can't do them all, but i would cut the number of exercises you do and raise the number of sets so you have more ability to mix up your routine from week to week. i usually do 14-18 sets for my chest, depending on if i'm in a strength cycle or a cut cycle. it's also good to throw some dumbbell work in there on the bench lifts. it's great for isolating the muscles.
i'd raise the number of set's you're doing to 4 on the bench lifts, maybe going to failure on the last set, keep the dips and pullover sets at 3 (keep in mind pullovers work your lats too,) and alternate incline and flat bench flyes every other week. also mix up the order in which you do your sets something like this:
week 1 -
incline bench press: 10, 8, 6, failure
flat bench press: 10, 8, 6, failure
dips: 3 sets to failure
flat bench flyes: 10, 10, 10
dumbbell pullovers: 10, 10, 10
week 2 -
flat bench press: 10, 8, 6, failure
incline bench press: 10, 8, 6, failure
dumbbell pullovers: 10, 10, 10
incline bench flyes: 10, 10, 10
dips: 3 sets to failure
this is just a suggestion, but doing sets like this has really helped me add strength, especially in the chest area. to put it in perspective, my bench has increased by 35lbs in 2 months, and i've been lifting for more than a year so it's not a typical "newbie gain." anyway, i hope this helps you out a little.
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i wish you ill, ice-t.
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2004/07/05, 11:23 AM
There are occasions where you may want to use pre-exhaust for a longer time. This is quite alright as it can be used differently than a "shocking" method. If you are for instance having trouble with "feeling" a bodypart like chest, pre exhaust may be used as long as needed to let you feel it so you can train that part better. For example using flies, these will not in any way overwork the chest, but pre exhaust a bit so when you do your major compound movements, you will work the chest better. I would vary these up though, sometimes flies, sometimes dips, sometimes pushups, etc.
Other than that, as Howdiekat says, do not do it for an extended period of time, as it will lose effectiveness. The body is very quick to adapt to the stresses we put it under.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/07/06, 10:28 AM
What is the pre-exhaust method? Yes, I'm a newbie.
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2004/07/09, 12:28 PM
This is taken from freetrainers.com:
"Pre-exhaust sets These are great to really target a muscle group which you otherwise have a hard time to isolate. Performing pre-exhaust sets will tire out muscle which would normally aid as secondary muscles in a certain exercise, then another set will follow which will target the same muscles aided before. This time however, they will not have any help from the secondary muscles and will do all the work and get all the benefit. An example is doing leg extension followed by squats."
Here are other advanced training principles to shock your muscles: http://www.freetrainers.com/FT/jsp/ExercisePrinciples2.jsp
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