Pre-Fatigue training

[Blaze27]

hey i was just wondering,

so do you use the super sets with every work out?
which one do you recommend,
pre exhaust, post exhaust, compound superset.. etc?

thanks

i currently use compound superset
(i use 55lbs dumbbells for chest press and then use 25lbs for flys)

[Saurus]

Hi Blaze

Sorry for the delay in answering - long weekend...

Since you are fairly new to training, I would suggest that you stick with compound supersets (ie. squats/lunges), or a compound exercise supersetted with an isolation exercise (ie. squats/leg extensions).

Don't use them with every workout - use them as a shock technique every now and then.

[atcgirl]

Very interesting stuff! I'm still so new that this doesn't apply to me yet, but I'm just amazed at all of the great info available here.

[rebellion700]

GREAT INFO DUDE...................KEEP ON GOIN ..........................

[ztropf]

Originally Posted by Doug

Good Post Mark. rep+

I'd like to add the following though. Pre-Exhaust training is normally done with no rest between the sets, but when you perform two exercises with no rest in between you have to reduce the weight you can handle especially in the second exercise, the strength will also decrease even more with each subsequent superset. Because supersets dont allow you to use maximal weights they are not the best for building strength and are normally used more for shaping and using pre-contest (cutting). Longer rest intervals are needed between sets. Normally 3 - 5 minute rest periods.

Different types of Super Sets:

(1) Pre-Exhaust. This is when an Isolation exercise is done first and followed secondly without rest by a compound exercise. i.e. leg ext/squat.

(2) Post-Exhaust. This type is when you use a compound movement first followed by an isolation exercise. This enables you to use more weight on the compound movement. With this type of routine instead of using the normal 8 - 12 reps, you can on the compound movement use a rep range of 6 reps and then use a higher rep range (i.e. 20 reps) which gives both size and strength and when doing the isolation exercise at high reps pumps blood into the muscle. e.g. Leg press/leg extension

(3) Compound Superset. This type of super set is extremely difficult and not for the faint hearted..lol. you can achieve some good muscle growth from this type of superset but it can be very taxing on the Central nervous system and would require special attention to recovery after each session. Because the second exercise will require a great deal of neuromuscular co-ordination you will require a spotter. e.g Squats/Leg Press.

(4) Isolation Supersets. This type of superset is when you do two isolation exercises back to back. e.g. Dumbell flys/Cable cross over.

(5) Antagonistic Superset. This type of supersets allows you to use two oposing muscle groups which will allow one muscle group to be resting whilst using the other. examples would be Biceps/Triceps, or Chest/Back, or Quads/Hamstrings. this type of superset is good for lagging bodyparts. e.g Barbell Curl/Tricep pushdown. Leg extension/leg curl.

(6) Staggered Sets. This type of superset is not used by many people but can save a great deal of time for your training as you are using a major muscle with a minor one, and is normally used with abs and calves. Say for example you were training chest, instead of resting in between the chest sets you go and do a set of calves in between.

Tried to give you some Rep+ but it would'nt allow me to give you any more?. Damien why wont it allow me to give mark some reps ??????????

Hi there...
Good info here!
How long should you incorporate these 'super-sets'? Two weeks? Six weeks? Once a week?
Thanks.

[Shaun]

Whenever you want to shock the mucles, it;s ok to throw in a super set or a drop set every week for a different exercise.

[Damien]

Originally Posted by ztropf

Hi there...
Good info here!
How long should you incorporate these 'super-sets'? Two weeks? Six weeks? Once a week?
Thanks.

Rotating though muscle groups is also a good idea. So do chest 1 week, back the next etc etc etc

[Iesto]

Great thread, I'll have to incorporate pre-fatiguing in my next workouts for sure

[AjRMS8600]

Monday: Chest/Shoulders
Incline Dumbbell Fly
Incline Barbell Bench Press
3 supersets

Pec Deck
Chest Dip
3 supersets

Dumbbell Front Raise
Barbell Shoulder Press
2 supersets

Dumbbell Lateral Raise
Barbell Upright Row (shoulder width grip)
2 supersets

Dumbbell Reverse Fly
Barbell Rear Delt Row
2 supersets

Wednesday: Back/Triceps
Horizontal Barbell Shrug
Bent Over Barbell Row
3 supersets

Bent Arm Barbell Pullover
Wide Grip Lat Pulldown
3 supersets

Lying Triceps Extension
Bench Dip
3 supersets

Friday: Legs/Biceps
Leg Extension
Squat
4 supersets

Leg Curl
Straight Leg Deadlift
3 supersets

Standing Calf Raise
Seated Calf Raise
3 supersets

Barbell Curl
Barbell Preacher Curl
3 supersets
_______________________________________________

How does this pre-exhaust workout look like? I might use this when the time comes. Any comments, suggestions, etc.?

Note: I know some of the supersets aren't isolation/compound (hamstrings, calves, biceps), but couldnt think of anything else.

[Doug]

A pre-exhaust workout would be, flys and pec dec before presses, leg extension before squats, Leg curl, before stiff leg deadlifts, pushdowns before close grip bench press, side laterals before shoulder press, barbell curl before close grip pullups, dumbell pullovers before reverse grip lat pulldowns etc etc