Pre Exhaust Bodybuilding Routine
Filed under: Add Muscle Mass, Bodybuilding Routine, Bodybuilding Tips, Build Muscle, Exercise Routine, Training Tips, workout routine
Several years ago when I was in the prime of what I would later call my bodybuilding career I discovered a training technique that I instantly fell in love with and ultimately became a huge reason why I was able to add a lot of quality muscle to my frame in a short period of time - introducing the pre-exhaustion principle and a pre exhaust bodybuilding routine for your chest.
Pre exhausting your muscles or doing a pre exhaust bodybuilding routine simply means you’re going to do one or two pre exhaust compound sets…
OK so I already said you’re going to be doing a compound set, the compound set (in order to qualitfy for a pre exhaust bodybuilding routine) has to consist of 2 specific exercises and they have to b performed in the same order again to qualify for a pre exhaustion set…
isolation movement followed by a compound movement
Basically the first set of your compound set has to be some sort of isolation movement… Today we’re going to focus on chest so you would do a set of dumbell flyes or cable flyes or pec-dec flyes… basically some type of flye movement to really isolate your muscles and squeeze the blood (and pump!) right into them…
3 sets of 10 reps and squeeze the hell out of your chest when you reach the top of the movement.
This set would immediately be followed by a compund movement… a compund movement is one that involves several muscles so for your chest think bench presses, dumbell presses or any kind of machine press but I would implore you to stick to free weights if you really want to workout and annihilate your muscles.
Shoot for 3 sets of 6-8 reps and go as heavy as possible but be extremely careful because your muscles are “pre exhausted.”
By starting out your set with an isolation movement and squeezing at the top of every rep you’re literally forcing blood and a huge pump into your targeted muscle group and the compound movement at the end of the compound set is just there to make sure your targeted muscle group and the surrounding area is thoroughly annihilated.
There’s really nothing like these pre exhaust compound sets to get your muscles screaming for mercy… add a pre exhaust bodybuilding routine to your exercise regimen today and see for yourself.
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