ADVANCED TRAINING PRINCIPLES: Part 2

Pre-Exhaust training: Due to the fact that the triceps and the anterior deltoids are smaller than the pectoral (chest) muscles, they will fatigue first during a movement such as bench press. The pre-exhaust principle makes up for this, here you pre fatique a bigger muscle before beginning a movement such as bench press. So for the chest you would do a set of dumbbell fly’s to try and isolate and pre fatigue the pectoral muscles and then immediately go and do a set of bench press so that the larger pectoral muscles can fatigue at the same time as the smaller muscles thus working the pectorals harder.

Running the rack: This involves doing an exercise with a set of dumbbells, putting them down, picking up the next lighter weight, and doing another set without stopping and this carries on until exhaustion. This is a dumbbell variation of the stripping method.

I go/You go: You need a training partner for this or simply some one in the gym training the same muscle group as you. For example, you do a set of barbell bicep curls then hand the weight over to your partner who does a set immediately, he then hands it straight back to you and you do another set. This carries on until exhaustion. This increases intensity due to the short rest intervals between sets.

Flushing method: This involves using a lighter weight and holding the weight steady at various points along the path of the exercise, forcing the muscle to tense isometrically.
Partial reps: Continue to do partial reps when your to tired to complete full range of motion reps.

The Plantoon system (21’s): Do 7 half reps only in the lower range of the motion, 7 half reps only in the upper range of the motion and then 7 full/normal reps

Schwarzenegger A. (1985). Encyclopedia Of Modern Bodybuilding. Pelham Books,158-160.

Best Regards
Shane Scott