Pre-Exhaustion with 30-10-30?

Training HIT
1

Dr. Darden,

I work out at home using a set of Powerblock dumbbells and a bench. I am loving the progress I’m making using the 30 10 30 protocol. One issue is I am using the 90s for flat bench dumbbell presses and the 60s for seated overhead presses. I’m reluctant to use more than that because getting the dumbbells into position and then back into the rack is somewhat of a workout in and of itself.

I was wondering if there’s any harm in pre-exhausting the muscles prior to doing the big movement. Could I do lateral raises or flat bench flies for one set stopping one or two reps short of failure, and then moving as quickly as possible into the big movement?

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Yes, you can do that.

3

@gatorcpa: Revisiting HIT dumbbell routines as I’m left with a home training solution at the moment. What did/does your Powerblock 30-10-30 routine look like? Any better excercise selections in your opinion?

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Typically a high rep set (20 reps) of flyes followed by a 30-10-30 set of push-ups. I’ve just reached the point where the push-ups are performed with feet elevated. My best so far with that is 30-8-19.

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