pre exhaust training

[70w30]

Has anyone tried this method of training.
Examples of this are >
Laterals before shoulder presses
Flys before bench
Leg extensions before squats and or leg presses.
All pre exhaust movements are done prior to core exercises.

 

[Beast_19_301]

ya i have tried it. I did it once and it took away from how much i can lift but i did like it.

 

[The_Iceman]

ya i have tried it. I did it once and it took away from how much i can lift but i did like it.

how did it work for you, strength-wise specifically?

 

[70w30]

It does take your strength away .But after a while your strength can come back .Just imagine what you would be able to lift without doing so after the fact.

 

[Beast_19_301]

i did the flys i went fairly heavy on them so i totally went too failuer. So when i tried too do the 90's on incline like usually i couldn't

 

[70w30]

No need to go to failure.I just use the pre exhaust method as a warmup then go to core lifts.

 

[Beast_19_301]

ya i know i just wanted too, it was a nice chnage

 

[The_Iceman]

It does take your strength away .But after a while your strength can come back .Just imagine what you would be able to lift without doing so after the fact.

hmm i guess that makes sense.

 

[DEVILtrainer666]

i like to do this accasionally to . in fact it helped me increase my delts up to par with the rest of me .
i recommend it but you cant go crazy with it all the time , well not if you are ol'natural like me .

 

[massive g]

As all training methods it should be rotated, and cycled....I try and do it once every 4-6 weeks mixed in there with other intensity methods...I just recently did it on chest and it is cramping while I type.
After warm ups my core set of preexhaust consisted of
Flat DB Flyes-100 X 8 immediately followed by
Smith Inclines-365 X 7
Now my normal weight in the incline is 455 or so and flyes at 120 but prefatiguing reduces strength but is good for size.
The most intense from of set training I have ever done-besides rest pause or geman volume training is giant sets a combo of 4 exercises

Leg Extensions + Leg Presses + Squats + hacks..........

 

[70w30]

Agreed massive G this routine should be cycled and can increase your strength dramatically

 

[DEVILtrainer666]

70W30 : so you like to use it as strenth increaser huh ? good idea . i was mainly into it for size on my delts with good results . give us a example of what you ment by strenth increase with it like how often you do this ?

 

[70w30]

I do this routine once a month.But on all pressing movements for shoulders which I start with, light and I mean light laterals to warm up with.Myself when I do this routine once a month that is ,I do not load up on flys to failure and still am able to press the same max weight short of a couple reps .
Failure is the key word here ,If I did laterals to failure I would not be able to reach my max press weight.
Sorry if I confused you

 

[DEVILtrainer666]

I do this routine once a month.But on all pressing movements for shoulders which I start with, light and I mean light laterals to warm up with.Myself when I do this routine once a month that is ,I do not load up on flys to failure and still am able to press the same max weight short of a couple reps .
Failure is the key word here ,If I did laterals to failure I would not be able to reach my max press weight.
Sorry if I confused you

ok so then after this every 4th week workout do you take a few extra rest days before hitting delts again (delts as bodypart example) , then when training again your saying you feel this method has been increasing your weights a little more than if you had not done this ? ill try every 4 weeks . ok dont want you to have to answer to much here but do you do this once every 4 weeks with only 1 body part ? how do you work ALL body parts in ? do 1 each week just a different body part ?

 

[70w30]

Five to seven days rest is sufficient ,yes you could do the same for chest as well ,quads ,and so on.

 

[house1]

70w30, just started trying it. so far i like it. do flyes before press and did extentions before my squats. actually felt better on my joints

 

[70w30]

Eh House glad you liked .You don,t have to go real heavy .I use these as pre warm up before core lifts.House are you getting a real good pump from doing these? I do.

 

[DEVILtrainer666]

im trying it on chest and arms today . ill do incline dumbell flies before presses on very low incline and ill do the same with my arms today . im keeping my sets down since ive just taken a week off so i dont want to run right in and go over board on it , i have band practice tomarrow and we play really heavy/fast shit . i wont be able to practice , lol!!!

 

[jcp2]

For the last couple of months i have been doing rear delts and side delts before shoulder pressed, and i like to do incline flys before incline barbell for a few weeks from time to time. I was also doing squats after my hacks for a while. I do deads last in my back workout now. I find by doing this my joints feel better while keeping my workouts pretty intense.

 

[southern biker]

I do it right now on my shoulder days as I am rehabing from shoulder surgery. I have to warm my shoulder up real good before doing any presses so I have to do my laterals first.