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when we do multi joint movements the smaller muscle fatigue before there is any real inroad to fatigue of the larger muscleture in the exercise, hence doing multiple sets.
as an example; (primary larger muscle)
the press; (triceps)
pre fatigue the delt's with a lateral raise
the squat; (buttocks)
pre fatigue the quads with the leg extension
chun-up; (lats)
pre fatigue the lats with machine pullover
and so-on...
I'd to know whether you've tried this, and your thoughts, I think there are some important things to note for it to work.
1. Should only be done once every fourth workout, as it is very intense and recovery can take some time.
2. Movement between exercise *must* be quick, as quick as 3 seconds, any longer then that and the targeted muscles recover as much as 50%
3. The entire workout itself must need to be extremely brief (15 to 29 minutes)
I particularly like pre-fatiguing the shoulders, ie side raises before press.I really find it difficult to stimulate the shoulders otherwise. I really should do it more often.
I definitely get it in my lats before the tris but do them as one of my last back exercises.
Pretty slow, need to breathe in on the way down and out on the way up. Works a lot better like that for some reason. Pause at the bottom, focus on the squeeze and don't go all the way to the top to let the tension off, just above head height.
No, I originally asked Shrek if he had tried pulldowns and said he must have been doing them wrong if they were ineffective. You then quoted that part of the conversation but referenced back to pullovers, hence the confusion.
I prefer pullovers as a chest exercise, provided you focus on contracting the chest rather than the lats. Also works very well with a weight plate sandwhiched between your plans as the chest must contract to hold the plate...but I'm off track here now!
I definitely get it in my lats before the tris but do them as one of my last back exercises.
Pretty slow, need to breathe in on the way down and out on the way up. Works a lot better like that for some reason. Pause at the bottom, focus on the squeeze and don't go all the way to the top to let the tension off, just above head height.
Yep, used to pre-fatigue. As has been said medial Delts and Chest.
But, have wondered for a few years now if pre-fatiguing puts added pressure on the joints as our Bodies are meant to move synergistically. There's probably good anatomical reasons, such as stability of the joint, why the Chest and Medial Delts (as an example) aren't as easy to fatigue in "Gross Motor" movements.