continue with some more "Triple
Drop Pre-Exhaust" ideas like I mentioned in the last issue, but this
time for working your back.
"Pre-exhaust" involves using an isolation exercise immediately
before a compound exercise to pre-fatigue the muscle without involving
the secondary muscle groups.
For example, to pre-exhaust the pecs
you would do a set of pec-deck or lying dumbbell flyes to failure immediately
followed by flat or incline bench press.
The idea is this: The pec-deck or flyes works the
pecs without involving the delts or triceps. So although your pecs
are fatigued, your delts and tris are fresh so you can further blast your
pecs by doing a set of bench presses immediately after the pec-deck
I like another technique that utilizes the pre-exhaust
idea in a different manner. In this issue let's use lats for example.
Pick an isolation exercise for the lats. The only isolation exercise for
the lats that does not directly involve the biceps is the pullover.
If you have access to a Nautilus or Hammer Strength pullover machine, then
great...use it! If not then you'll have to substitute dumbbell pullovers.
Select a weight that will allow you to complete 10 to
12 reps of the Pullover in good form with the last rep being the last one
you can possibly complete without help. In other words, go to failure.
Immediately reduce the weight approx. 30% and do another set without resting.
Take that set to failure for however many reps you can complete. Again
immediately reduce the weight approx. 30% and do a third set without resting.
Take this third set to failure for however many reps you can complete.
Now rest about a minute and do a compound exercise for
your lats. Let's use the Reverse Grip Pulldown for this example.
Your lats should be fairly fatigued if you performed the
Pullovers as intensely as I described. Select a weight that allows
you to complete 10 to 12 reps to failure. The weight you'll use will
probably be significantly less than you normally use because of the pre-exhaust
we did on the Pullover. Now just like on the Pullover, complete your
first set to failure then immediately reduce the weight approx. 30% and
do a second set without resting. Again immediately reduce the weight approx.
30% and do a third set to failure without resting.
This is a pretty intense technique and should probably
only be utilized very sporadically. In fact, I would recommend waiting
at least 7 days before you train lats again after a session of "Triple