Want to send your chest progress soaring? It’s important to focus on continually changing your workout program, looking for new and exciting ways to push your body to the limit. Pre-exhaustion training is one of the best ways to do just that.
With pre-exhaustion training, you’re going to do a few sets to fatigue the smaller muscle groups that assist the primary muscle group you want to train, forcing that larger muscle group to work harder.
In the case of chest pre-exhaustion training, this means tiring out the triceps and the shoulders, both of which can help the chest out when doing your main compound lifts.
What are the benefits to pre-exhaustion training? Here are a few big ones to know.
If you’re no stranger to heavy lifting, you may already be suffering from shoulder or elbow pain thanks to all the heavy lifts you are doing on a day to day basis.
In order to keep your workouts progressing along, it’s going to be essential that you are providing that overloading stimulus to the muscle cells. That being said, it doesn’t necessarily have to come in the form of more weight.
By using pre-exhaustion training, you’ll get the same intensity on the chest muscles despite using a much lighter weight load. This means you can still see excellent strength gains and muscle growth without having to place so much stress on the joints.
Another benefit that typically comes when lifting lighter weights is an enhanced mind muscle connection. While you can simply lighten the weight and focus on this connection, in doing so, you may shortchange yourself the strength progress you’re looking for.
When you use pre-exhaustion training, you’ll get around this. Generally speaking, the better your mind-muscle connection is, the better your muscle pump will be. This, in turn, can help accelerate muscle growth and development.
If there’s one thing you can be sure of with pre-exhaustion training it’s that you’ll be facing a high degree of fatigue. Your muscles will be screaming out but yet, you’ll need to keep pushing on.
This can help develop great levels of muscular endurance that will only serve to benefit you when you go back to your normal heavy lifting sets.
You’ll find you’re better prepared to push through those sets, getting in an extra rep or two when you otherwise would have stopped short.
Finally, don’t forget about those muscles that you are pre-fatiguing early either. While they won’t be coming into play as much when doing your compound lifts, they still will be utilized to some extent. So you may just find that you get some extra strength and size gains in those muscles as well.
Now you will be hitting them fresh up first in the workout, allowing you to really push them to the limit and then they’ll be finished off when you do your normal chest work.
All in all, using the concept of pre-fatigue every so often is a great way to take your strength level and physique up a notch. Do keep in mind this workout protocol can be very draining however, so you won’t want to use it each and every workout. Try doing it once every few weeks when needed to help get past any sticking points in your workout routine.
Barbell Shoulder Press – 3 sets of 8 reps
Lateral Raises – 2 sets of 20-25 reps
Front Raises – 2 sets of 20-25 reps
Tricep Press-Down – 2 sets of 25 reps
Close Grip Bench Press – 1 set of 15 reps
Barbell Bench Press – 3 sets of 8-10 reps
DB Incline Bench Press – 2 sets of 10-12 reps
DB Chest Fly – 3 sets of 15 reps