Pre - Exhaustion

This is where you perform an isolation movement first to fatigue the muscle being worked before
performing a compound movement. This is done to prevent other muscles also involved in a
compound movement fatiguing before the actual muscle that is being worked has fatigued.
This is also a good method if you are training at home or at a hotel/ resort type gym as usually not
enough weight has been provided and you must improvise. I do not recommend always using this
technique although used sparingly it is a very useful, productive and beneficial technique to use,
a killer pump is generated also.
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Example of a workout.
Flyes $ ' & ()
Bench Press $ ' & (*, (+, ,
Decline Dumbbell Press $ ' & ()
Cable Cross Over $ ' & (*
Drop Sets
I like to use drop sets as the main point for my workouts at least once a month. -t least once a
month I will perform a .orkout based on drop sets. I will incorporate a continuous drop set for my
first e&ercise, then incorporate reverse pyramiding, an e&ercise to failure then a drop set of
pyramiding the weight up then halving the weight after the last set and then going to failure.
This type of workout provides an unbelievable pump and can offer great aerobic benefits as well.
/earn more about drop sets from my previous article training styles.
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Example of a workout
Bench Press $ ' sets then continuous drop set to bar weight only.
Incline Dumbbell Press $ 1tart with a heavy weight for about 2 reps then lighten the weight by
about ()$(* pounds per dumbbell for the ne&t set and do that for + more sets.
Overhea Dumbbell Pullover $ 3se a constant weight for about , to () reps.
Dips $ ' sets to failure, can add weight and slowly reduce it until the final set you are 4ust using
your bodyweight.
Peck Deck or Cable Cross Over $ ' sets of increasing weight then after final set half the weight
and rep out until failure.
Super Setting
1uper sets are useful if you are short on time, or really want to overload the muscle or give it a
shock. The super sets I am talking about in this article are done using e&ercises of the same
muscle group. This floods the muscle with blood and provides a terrific pumped feeling. .hen
using the super set method I want you to do the first e&ercise heavy, about 2$, reps and then
directly after that move to the +nd e&ercise and use a rep range about (+ to (* reps. 5y doing
this is it working all muscle fibers possible for optimum growth and allows you to focus on
strength, si6e and definition all at once.
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Example of a workout
Incline Bench Press $ 7 sets of (* $ 2 reps
Flat Bench Press $ ' sets of 2$, reps
Flyes $ ' sets of (+ $ (* reps
Decline Dumbbell Press $ ' sets of 2$, reps
Dips $ ' sets to failure.
This workout attacks all areas of the chest at a high intensity.
Tri Setting
%&actly the same as the above super set principle only you group ' e&ercises together, this is
more useful for a shock routine as it is done without much rest. I like to use a principle of low
reps, medium reps and high reps in that order for the workout.
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Example of a !orkout
Bench Press $ 7 sets of (*$2 reps
Incline Dumbbell Press $ ' sets of 2 reps
Flyes $ ' sets of () reps
Dips $ ' sets of (* reps
Cable Crossover $ ' sets of (* to , reps
Giant Setting
This tactic is to use when you only have about +)minutes to train chest. I suggest you warm up
sufficiently as it is pretty hectic once you get going. - training partner is a bonus here but not a
necessity. "k you want to set up on an incline bench and get a dumbbell that will allow you to get
about 2 reps and then another dumbbell that will allow you to incline fly about , reps, after you
perform your 2 reps of incline press, you do incline flyes.
.hen you have reached failure with incline flyes start doing incline press again with that weight
you 4ust used for incline press. -fter that e&ercise is finished you go and perform dips until failure
and then push$ups until failure. In$between each set take about a 7 or *$minute break. ' sets of
this giant set and you can go home or work.
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"ere is an example of the workout#
Inline Dumbbell Press $ ' sets of 2 reps
Incline Flyes $ ' sets of appro&. , reps
Incline Dumbbell press $ ' sets to failure.
Dips $ ' sets to failure
Push $ps $ ' sets to ailure
89ou might have to lower the weight after each set of this giant set:
Examples of Basic Chest %outines
5ench #ress
"verhead 0umbbell #ullover
Incline 0umbbell #ress
Cable Crossover
Incline 1mith !achine #ress
lat 0umbbell #ress
0ips
lyes
#ush 3ps
0umbbell 5ench press
0ecline 5ench #ress
#eck 0eck
0ecline 0umbbell #ress
Incline 5arbell #ress
or these workouts I like to use this sort of a rep and set scheme
&st Exercise $ ' or 7 sets pyramiding weight up and possibly a drop set
'n Exercise $ a steadying set, usually using reverse pyramiding as I am warmed up properly
and can get the most out of my lifts.
(r Exercise $ this is usually an e&ercise to failure, like bodyweight failure.
)ast Exercise $ I like to add a drop set onto the last e&ercise all the time to fatigue the muscle
fully.
If there are * e&ercises in your workout for the e&tra e&ercise use straight sets meaning use the
same weight trying to get the same amount of weight for each set, 0o about ' sets, it cats as a
stabili6er.