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Fatiguing muscle groups prior to doing compound lifts

White_Lie

White_Lie

Look at Moi, I'm a Kunce
I apologise if this has been discussed before but what is everyone's opinion on fatiguing a smaller muscle group in order to force the larger muscles to do more work?

What I mean is, to maximise growth in say the chest/pecs
a) Doing triceps before benching or
b) Fatiguing the chest with flyes before doing the bench or
c) Doing compounds first
Which has better results? Or is it all irrelevant and "just lift kunce (JLK)" should be applied?
 
It's good to do, but seldom, shouldn't do it too often as it can lead to overtraining for some quite quickly.

as muscle recovers 50% of its fresh strength, in roughly 3 seconds, it's most beneficial moving from the isolatory exercise to the multi joint exercise very quickly to ensure maximum inroads are made possible.

so, have the equipment all set-up prior to the start of the workout.
 
I have only done it previously for legs, leg extensions before squatting or doing high rep 45deg leg press before squatting I found really did the trick to get a nice pump, but I severely effected the weight I could move when squatting.
 
So supersetting is the way to go. Are you saying only do one set of each in a workout and then go back to doing them separately?

I would only imagine it's good for hypertrophy, not strength which is what I'm aiming for.

I'm just curious as I have nearly always done compounds first and then isolation exercises afterwards
 
I would be doing this only for a workout or 2 and then going back to strength work, if you constantly use this method of training I think your strength gains will suffer quite a bit.

When I did it I wasn't supersetting either, I would do for example, leg extn 2 warmup sets and then 3 or 4 worksets or between 15 and 20 reps each and then move to squatting, same when I used the 45deg leg press.
 
I do this occasionally, usually due to a busy gym and not by choice. For example, lunges, leg extension and laying curls before squats and SLDL. I do feel it in the target muscle group a lot more. But the downside is that you may not be able to do all the reps or need longer breaks. I think overall it's beneficial once in a while to overload muscle groups in a way they're not used to.
 
I was thinking of doing it probably till the end of the month - which is only a couple of weeks and then starting a new program. Can't see it hurting anything
 
Smash your heavy stuff first, than pump out on the light weights, fukall rest.
your muscles will feel pumped like a cock on a Viagra overdose.
tried the pre- exhaust trick, just weakened my main lifts and pissed me off.
 
white_lie said:
I was thinking of doing it probably till the end of the month - which is only a couple of weeks and then starting a new program. Can't see it hurting anything
Click to expand...

Here are some examples of what I do;
(this is ONE set to positive fatigue) if I have a partner with me I go to negative fatigue, as in I have my partner raise the weight for my and I lower it myself s-l-o-w-l-y.

*no warm-up sets, straight into it...
*i don't count rep's, I go by feel, unless I'm doing this regularly.

A push;
one set to fatigue using a fly movement followed by a chest press movement to fatigue

A pull;
one set to fatigue machine pullover followed by a chin-up type exercise. You could do a couple sets of these (chin-ups), but no rest, longer than 3 seconds.

A squat;
one set leg extension to fatigue followed by multiple sets of squats.

as I say, this method is totally useless if you are resting for more than 3 seconds.

When I do the "pull" (which is my favorite) I can actually feel the burn in the lats, which is extremely uncommon in traditional pulling movements.
 
I've tried a few different ways now and I prefer doing one compound before the other. The first compound targeting your strong body part and the second targeting the weak. So for me, Overhead pressing prior to benching or deadlifting prior to squatting
 
0ni said:
I've tried a few different ways now and I prefer doing one compound before the other. The first compound targeting your strong body part and the second targeting the weak. So for me, Overhead pressing prior to benching or deadlifting prior to squatting
Click to expand...

The concept behind "pre-fatigue" is to pick a single joint movement, followed by a multi...

I know what you are trying to say here, we all generally and genuinely want to big bigger and stronger, but in the case of pre-fatigue it (a tool) can be used to pass a so-called *stall* on a given exercise like the bench-press, or dip, chin-up, squat and such by depleting the fresh strength of the larger muscle groups that wouldn't usually be effected due to the smaller muscles fatiguing way before the larger ones had recieved any benefit.

I'm not sure as to whether it's a bullet proof method, especially if over done, or not done properly.
 
Silverback said:
The concept behind "pre-fatigue" is to pick a single joint movement, followed by a multi...

I know what you are trying to say here, we all generally and genuinely want to big bigger and stronger, but in the case of pre-fatigue it (a tool) can be used to pass a so-called *stall* on a given exercise like the bench-press, or dip, chin-up, squat and such by depleting the fresh strength of the larger muscle groups that wouldn't usually be effected due to the smaller muscles fatiguing way before the larger ones had recieved any benefit.

I'm not sure as to whether it's a bullet proof method, especially if over done, or not done properly.
Click to expand...

I am just saying, that the way I have documented was best for me. Hamstrings curls prior to squats is simply not the same as SLDL prior to squats. Front raises prior to benching was simply not the same as heavy shoulder press prior to benching, for me.
 
0ni said:
I am just saying, that the way I have documented was best for me. Hamstrings curls prior to squats is simply not the same as SLDL prior to squats. Front raises prior to benching was simply not the same as heavy shoulder press prior to benching, for me.
Click to expand...

why were you trying to pre fatigue your delts before benching Poni?
 
0ni said:
I am just saying, that the way I have documented was best for me. Hamstrings curls prior to squats is simply not the same as SLDL prior to squats. Front raises prior to benching was simply not the same as heavy shoulder press prior to benching, for me.
Click to expand...
The whole idea behind the concept is to prefatigue the larger target muscle first, nimrod
 
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