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Who here pre-exhausts pecs?  

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Akilldema
(@akilldema)
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21/04/2020 5:55 am  

I've always felt my chest is lagging a bit behind my delts, etc. Particularly my upper chest. I've been considering pre-exhausting my chest with some incline flys or something along those lines. Who here does this and how has it helped your development?


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jboldman
(@jboldman)
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21/04/2020 6:19 am  

good question, likewise i would like to see my chest get bigger and stronger. i have to admit that i tend to warm up and then do reverse pyramiding, the opposite of pre-exhaust.


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Akilldema
(@akilldema)
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21/04/2020 6:45 am  

Yeah, same here. I read Jay Cutler's book a while back and he said that doing flat flys before inclines and then another isolation excercise before another press was one of the best methods he's experienced for improving his chest. Of course you have to take everything you read with a grain of salt, but it's definitely made me consider changing some stuff up. Hope to get some replies on this.


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pillsbury
(@pillsbury)
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21/04/2020 7:01 am  

have you thought about training chest multiple times a week? is very doable


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Akilldema
(@akilldema)
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21/04/2020 7:30 am  

I do it once every six days, for me recovery wouldn't very possible with training large bodyparts twice a week.


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pillsbury
(@pillsbury)
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21/04/2020 7:48 am  

im confused


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Akilldema
(@akilldema)
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21/04/2020 8:05 am  

LOL, edited. I meant days, not weeks. I once did a Push, Pull, Legs split, 2 on 1 off, so I basically did everything 2x a week and I didn't make any progress that way, not to mention my workout sessions were very long, which becomes counterproductive for me.


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jboldman
(@jboldman)
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21/04/2020 8:27 am  

sounds like the old weider days. i do one bp a day once a week but a rotate in a repeat bodypart a second time, eg chest twice in one week, the following week do back twice, the following week do shoulders twice (have to be careful with shoulders however), etc.

jb


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Akilldema
(@akilldema)
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21/04/2020 8:45 am  

I originally got that split from an article I read by Lee Labrada. Now I do basically one from Championship Bodybuilding(aceto). Chest/bis, quads/calves, rest, shoulders/tris, back/traps/hams, rest. I've made my best gains using this split and I've tried several different ones. I just respond best to this one it seems. I think I'm going to try starting my chest routine with incline flys around april.


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Seabiscuit Hogg
(@seabiscuit-hogg)
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21/04/2020 9:09 am  

Let us know how it goes. I'm currently doing reverse pyramid also.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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pillsbury
(@pillsbury)
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21/04/2020 9:27 am  

if your shoulders are superior to your chest why even train them (bodybuilding standpoint only) ? seems your just widening the gap that the work shoulders are doing when training chest... if your concerned with asthetics then keep your split as you have it and but replace shoulder/tri with chest tri... you will be getting sufficient shoulder work on back/chest training days.


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Akilldema
(@akilldema)
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21/04/2020 9:49 am  

I don't do any front delt work. I don't think doing bench presses is going to adequately hit lateral delts much less rear delts, so that doesn't really seem appropriate. You can't really have side or rear delts that are too big, IMO. Seems like pre-exhausting is the most appropriate remedy.


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pillsbury
(@pillsbury)
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19/05/2020 11:30 am  

rear delts are worked properly enough during back provided you are training back sufficiently... pre-exhausting the chest with flys is garbage. try it if you like. waste of time. better to train muscle more to make it grow. you could keep bradfrod presses or military presses on second chest day if you like but emphasis should be on chest. any pressing movement will be working tri/delt regardless of particular head or area ie medial, rear, etc,..
i press 3-4 times a week, is very possible to do without overtraining


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Akilldema
(@akilldema)
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19/05/2020 11:43 am  

I disagree on the rear delts, I didn't start seeing strong growth in them until I started doing reverse pec-deck flys. I've already stated that I tried training my chest 2x in a week, actually had another split where I did chest by itself on monday and again on friday, one of which was basically a powerlifting type day - didn't help. Pre-exhaust makes sense to me, training chest 3-4 times a week (when rest is when growth occurs) doesn't seem logical. Never heard of any pro doing something like this.


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Abominator
(@abominator)
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19/05/2020 1:40 pm  
Posted by: pillsbury

i press 3-4 times a week, is very possible to do without overtraining

Noob


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