[quote]Sentoguy wrote:
I agree, I don’t think there is really any more to add on either of our ends.
Again, I plan on testing out X’s method and seeing how it pans out. That’s the only way to be sure either way.[/quote]
In the end, it isn’t “X’s way”. It helped my biceps get bigger…and I know others who did it for chest development and they now have chests bigger than anyone in this thread claiming that this concept isn’t worth discussing.
[/quote]
Fair enough, but is there a term (other than “pre-exhaust/pre-fatigue”, since that’s already taken) that you would rather call this concept/training technique by?
Also, since you’re still checking the thread, and hopefully will read this. I just want to make sure that I’ve got the basic format of what you’re talking about down so I don’t screw it up and misrepresent it during my little experiment.
Which of the following would better describe your method if I wanted to say hit my chest better when benching (and Matty or anyone else familiar with this method, please don’t hesitate to add your experience, take on this):
I train my triceps directly and shoulders direction (nothing special, just like I normally would train both) and then when they are both fatigued, I move onto chest and hit bench (obviously having to use less weight than normal to start with) and whatever other chest exercises I normally would.
I do a few pump/fatigue sets for my triceps and shoulders, not the normal amount of volume or intensity that I would if I were really focusing on them, but just enough to make them somewhat tired. Then, when they are “fatigued”, I move into bench and then finish my chest workout as normal.
I do a tri-set where I start with an exercise for triceps, then one for shoulders, and then the third one I bench (or would you suggest only perhaps doing a superset where I pick either triceps or shoulders and bench?) and then finish my chest workout as usual.
Also, if it’s option 2, do you warm-up on bench as usual? I generally start with just the bar (even though it’s obviously painfully light) and do a bunch of reps to get a lot of blood into the muscles, then add a plate each side, do some more, and so on until I reach my “working weight”. Not sure if this would result in the fatigue that I had built up in my triceps and shoulders still being present by the time I got to my working weight though.
Anyway, thanks for any clarification or advice you can offer.
Also, since you’re still checking the thread, and hopefully will read this. I just want to make sure that I’ve got the basic format of what you’re talking about down so I don’t screw it up and misrepresent it during my little experiment.
Which of the following would better describe your method if I wanted to say hit my chest better when benching (and Matty or anyone else familiar with this method, please don’t hesitate to add your experience, take on this):
I train my triceps directly and shoulders direction (nothing special, just like I normally would train both) and then when they are both fatigued, I move onto chest and hit bench (obviously having to use less weight than normal to start with) and whatever other chest exercises I normally would.
I do a few pump/fatigue sets for my triceps and shoulders, not the normal amount of volume or intensity that I would if I were really focusing on them, but just enough to make them somewhat tired. Then, when they are “fatigued”, I move into bench and then finish my chest workout as normal.
I do a tri-set where I start with an exercise for triceps, then one for shoulders, and then the third one I bench (or would you suggest only perhaps doing a superset where I pick either triceps or shoulders and bench?) and then finish my chest workout as usual.
Also, if it’s option 2, do you warm-up on bench as usual? I generally start with just the bar (even though it’s obviously painfully light) and do a bunch of reps to get a lot of blood into the muscles, then add a plate each side, do some more, and so on until I reach my “working weight”. Not sure if this would result in the fatigue that I had built up in my triceps and shoulders still being present by the time I got to my working weight though.
Anyway, thanks for any clarification or advice you can offer.
[/quote]
First, I have doubts that someone is having difficulty in both triceps and shoulders both taking over a bench press from focusing on the chest as the primary mover. For someone like that, I would have them make sure their form is correct before anything else.
The point of this is to force your chest to work during that exercise…which can be taught in my opinion by fatiguing whatever muscle group is taking over the most during that movement.
Once again, this is no recommendation for all people in all cases. The goal of this is to fix a muscular imbalance where the target muscle is doing less work than it should.
If I knew someone with that problem, I would also have them focus on more decline movements and possibly move away from even using the bench press that much for a while.
I always went with option #1…with front raises and pushdowns…nothing crazy and the term is fatigued is the operative word here, not exhausting the muscles simply weakening it to the point where it may not interfere with the chesticles taking the load lol.
I’m very curious of your thoughts and results, and am confident your results will be w/o bias.
Prefacing the above with now knowing the correct and tried and true method of pre-fatiguing
[quote]MattyXL wrote:
I always went with option #1…with front raises and pushdowns…nothing crazy and the term is fatigued is the operative word here, not exhausting the muscles simply weakening it to the point where it may not interfere with the chesticles taking the load lol.
I’m very curious of your thoughts and results, and am confident your results will be w/o bias.
Prefacing the above with now knowing the correct and tried and true method of pre-fatiguing [/quote]
That point needs to be highlighted…the goal is NOT to all out have your shoulders or triceps on fire.
I got past the injury to my forearm by tiring those muscle first before doing biceps work.
It worked…after several years of being limited by it.
the dumbest training concept ever created, shouldnt even be qualified as one…
either you pre-exhaust or fix your form or drop the move altogether and chose something where you feel the target muscle.
[quote]ronald1919 wrote:
the dumbest training concept ever created, shouldnt even be qualified as one…
either you pre-exhaust or fix your form or drop the move altogether and chose something where you feel the target muscle. [/quote]
Unless your Ronald Coleman, what qualifies you to make that statement?
Whatever training method I use, will be a method that I find works for me. No faceless poster that has no more credentials than I do would make me change that.