Pre exhaust chest workout

[njlovehandles]

What do you guys think about this chest workout.
Set of flys followed by pressing movment on a flat bech 4 sets 10-8 reps of each movment

then the same for incline(every workout will switch flat or incline as the first exersice, folloed by the other exercise. DB and barrbell to alternating)

cable crossover 3 sets 12-10 reps- holding for 2 seconds each rep


hammer strengh incline 3 sets of 12-8

cable flat bech machine- whole rack as many time as possable 1 set

might be overtraining, but ill try anything, My chest has always been stuborn. low reps worked for a while, but i need a change for at least 8 weeks. Thanks for any info guys

[njlovehandles]

WOW, I WROTE THIS 5 HOURS AGO AND NOT ONE REPLY? i KNOW YOU ALL ARENT HERE TO LEARN JUST ABOUT JUICE? i KNOW YOU GUYS KNOW ABOUT TRAINING TOO. LITTLE HELP HERE. J/K GUYS ITS FRIDAY WE SHOULD ALL BE OUT ENJOYING OURSELVES. AT LEAST A LITTLE, HAVE A GOOD WEEKEND BOYS

[Face]

Instead of going with an increased volume workout why don't you look up some new exercises????? They always hep stimulate new growth. Then switch back after 6 wks or so. I hear you bro, my chest is stubborn as anything to grow too, I am gonna try to mix things up a little...

[BBAddict]

I think the concept of pre-exhaustion is good, but you definitely have too many sets in there. I will occassionally do flys before any presses and that pre-exhaustion works well. It looks to me like you're trying to do a pre-exhaustion move for each angle and I don't think that's necessary. I would start with flat flys and then do your presses and other chest lifts.

I agree with Face too--try some new lifts, like pull-overs. Another great thing to mix it up is some good slow negatives, assuming you have a spotter. Good luck!

[Stonecold54]

with pre-exhausting, if done properly, you shouldn't need as many sets. I would do one set of flyes then your flat bench and then one set of flyes and then an incline press and that would be it.

[BBAddict]

Originally posted by stonecold54
with pre-exhausting, if done properly, you shouldn't need as many sets.

:agree: If pre-exhausting is done properly, you can't do as many sets. If you can, then you're not exhausting yourself! Sounds simple and obvious, but important concept nonetheless.

[njlovehandles]

Thanks guys, I have been using much less weight with the pressing part of the movment instead of less sets. I should point out that the reason why I am doing this is that I feel my front delts contibute way too much during chest presses. They just alway seem as sore as my chest the next few days after a workout. I fugure if I can take them out of the equation the chest will get a better workout. Thanks guys, I will cut back a little with the flys.

[BBAddict]

Originally posted by njlovehandles
I feel my front delts contibute way too much during chest presses.

Make sure you're squeezing your shoulder blades together during presses. That should help minimize delt involvement.

[njlovehandles]

I did that workout yesterday, and I can feel my chest is very sore, but my delts are not for once. Even though that may have been hight volume I think this might work. Gonna try dropping the volume a little, and stickin to this for about 8 weeks. Worth a shot. Thanks for the help

[njlovehandles]

I have been trying to concentrate on the shoulderblades being close. I think that is helping also, thanks bb

[NYCmitch25]

Have you considered pre-exhaustion w/supersets. Especially when your short on time.
Ultra-High-Intensity http://www.bodybuilding.com/fun/plateau.htm#pre

Also.
Load *amount of weight
Speed *Tempo, how quickly you move the weight
Direction *change angles, grip
Volume *amount of sets and reps.

As everyone has said *Volume too high - assuming your not on gear 10sets approx.

In addition, I personaly would pre-exhausted triceps and shoulders then move to chest. Pre-exhaust the small muscles before you work the big ones (nothing wrong with the other way). Its much harder to generate power.

An alternative suggestion: For increasing size (hypertropy) in the chest try changing your *speed and *direction (most ppl just hoist the weights up and down not thinking much about how quickly they move it). Change the tempo for bench 3,1,1 or 301 (3secs down, 1sec at bottom, 1sec backup) Direction use Wide Grip (size).

Plus change up routine every 6 weeks. Each weeks goal add 5-10lbs to each exercise. As for Volume: Reps 10,8,6,6,6 - increase the load. Rest between sets 60-180secs. If you want a radical change stick to 60 secs of 10sets of flat for 6weeks. Then start a new 6weeks with incline wide grip full recovery between sets.

Something to think about - good luck bro.

[lxorl]

pre exhaust is good... but not every set every day.... its a good way to switch things up and shock the muscles.