Invented in 1968 by MuscleMag's own Robert Kennedy, pre-exhaust sets help eliminate the problem of the "the weakest link in the chain." Most exercises involve more than one muscle group, even if the exercise is considered to be targeting a single muscle. For example, most chest exercises involve the triceps and shoulders. These muscles often tire before the pectorals. The theory behind pre-exhaust sets is to fatigue the primary muscle as much as possible by using an isolation exercise (or as close to an isolation exercise as you can get), and then perform a compound movement that utilizes fresh muscles to take the fatigued muscle to greater depths of stimulation.
One of the best examples of pre-exhaust principle is flat-bench flyes followed by barbell bench presses. the bench press is called a chest exercise, but the triceps and shoulders receive tremendous stress as well. Often it's the smaller triceps that give out first. To get around this difficulty, first perform an isolation exercise like dumbbell flyes, which places little stress on the triceps. This will 'pre-exhaust" the chest muscles, leaving the triceps in a stronger state. now when you perform bench presses, the triceps are no longer the weak link in the chain. The relatively stronger triceps can be used to push the chest muscles to failure.
Source - MuscleMag - Encyclopedia of Bodybuilding
I train back and triceps and explain each exercise along with different techniques I've been using. Sorry for the quality I still have not gotten my new camera in but will be getting it in very soon. Make sure to check out my website tylermcpeak.com and follow me on facebook at facebook.com/tyler.mcpeak or twitter @tylermcpeak615
- Rope Cable Curls superset one arm reverse pressdowns - 4x15-30 1 drop sets on last set of each
- One Arm Standing DB Preacher curls superset DB Skullcrushers - 3x12-15
- Incline DB Curls superset Straight bar cable pressdowns - 3x12 2 dropsets on last set of each
- lying down cable curl to forehead superset standing one arm db overhead ext 3x15
- Treadmill Run 2.85 miles in 20 minutes
- biked to and from the gym total 3 miles
This was my final workout in Nashville before I head off to Columbus,OH in the morning. When I arrive tomorrow I will do a cardio session to ensure that I will not be retaining any water from the flight. My first shoot will be 8PM tomorrow night. Friday morning is my second shoot. Then I'll be able to relax and enjoy time with my friends. I will not be taking my computer with me however I will be getting a lot of video footage. I'll be posting up the video sometime next week. Hope everyone has a great weekend!
My Sunday started off with a great run on the treadmill on an empty stomach for 25 total minutes. I did several sprint intervals and one mile for speed which I did in 6 minutes to end the workout off. A couple hours later was my first arm workout at the new gym and my training partner Ron joined. We blasted arms for about an hour and did my favorite cardio machine afterwards which is the stepmill.
- 21's with the straight bar superset seated cable machine overhead ext - 4x21 on curls and 4x12-15
- preacher curl machine superset rope cable press downs - 3x8-12 2 drop sets on last set
- incline db curls (very low incline almost laying down flat) tri set seated barbell partial curls & dips - everything 3x8-12
- preacher curl machine (a different one at a different angle) fst style - 4x10-12
- decline straightbar skull crushers superset standing db hammer curls - 3x12
- stepmill HIIT 20 MINUTES
Tonight both Ron and I agreed that this was one of the best arm workouts we've done in a while! We've been training heavier then we normally do and since I've been watching Charles Glass (guru trainer from LA - trains at Gold's Venice Beach) videos on Flexonline.com I've been using his drop set techniques. They are super INTENSE! I'll be recording new workout videos next week so everyone can have a visual of the technique.
- Incline DB Curls superset One arm cable tricep kickouts - 2 warm up sets then each working set consisted of 2 dropsets. 3x6-12
- standing BB curls superset two arm overhead seated db ext - 1 warm up set 3 working sets same as above with drops 6-12 reps
- BB preacher curls superset rope pressdowns - 3x8-12 same drops as above
- hammer curls superset closegrip bench pres - 2x10-12 one drop set on the last set of hammer curls
- seated concentration curls triset reverse grip bb curls and close-grip pushups to failure - 2 sets 10-12 reps 2 drop sets on the curls.
- Hanging Leg Raises giant set w/ rope crunches,oblique floor twists,weighted sit ups 2 sets to failure
Had one of my best arm routines in a while. my new supplement cocktail is definitely kicking in nicely as my strength is going up.
Standing db curl superset vbar press down 4x12-15
Preacher curl machine superset skull crushers - 3x12-15
Standing bicep normal grip with a drop set each set to close grip superset with close grip bb bench 3x12
Freemotion cable curl superset dips 2 sets failure
Here is a picture taken after our workout me and my boy Eli Widner.