Tag Archives: Pre-exhaustion

Tuesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 175 lbs x 7 reps
    • 215 lbs x 5 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl*
    • 155 lbs x 3 reps
    • 205 lbs x Failed
    • 170 lbs x 5 reps (w/o straps)
    • 170 lbs x 7 reps (w/ straps)
  • Dumbbell Concentration Curl
    • 30 lbs, 5 sets x 7 reps

Comments:

* Once again I attempted a 205 lbs barbell cheat curl and failed. I lost 5 lbs this past week and believe bodyweight plays a major role in this type of movement. I went on to attempt 170 lbs for 7 reps this workout but found my grip slipping at the bottom of the exercise between each rep. As a result, I made a second attempt using straps and to my surprise it was really effective. This is the first time I have tried using straps for the barbell cheat curl but have seen it done by other bodybuilders.

Arnold Schwarzenegger could do reps using 275 lbs at a bodyweight of 235 lbs which equates to a ratio of 1.17. My best attempt for reps is 190 lbs for 3 reps at a bodyweight of 170 lbs which equates to a ratio of 1.12. I am finding I am pound for pound just as strong as Arnold in some exercises. I am not trying to compare myself to the best bodybuilder of all time. However, Arnold paved a pathway for many to follow in his foot steps. I may not be able to accomplish the things he did but I am having the time of my life trying.

Very few people can cheat curl their bodyweight and I have never heard of anyone doing a strict biceps curl using their own bodyweight. I used to arm wrestle and believe this might be where some of the strength comes from. All I know is that I feel powerful and the fact that I have never used steroids perhaps places me in a category of my own above most strength athletes.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 210 lbs x 3 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Comments:

* Failed on the third rep.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Rear Delt Pre-exhaustion

If your rear delts are a lagging bodypart or if you want that extra cut in this area of the shoulder, this rear delt pre-exhaustion routine is for you.

The first exercise chosen always has to be an isolation exercise. Any isolation exercise for the rear delts is acceptable such as bent over or seated dumbbell lateral raise – machine or cable – just as long as both rear delts are isolated an worked simultaneously. This first exercise is also ideally meant to be performed using strict form with light weight using full contraction.

The second exercise is also a compound exercise. Any compound exercise for the middle back such as barbell row, chin-up or pull-up, seated cable row, lat pull-down, or T-bar row.

I recommend using high enough reps in the first exercise performed to ensure you feel a lactic acid burn in the rear delts to ensure they have been pre-exhausted (7 to 20 reps).

And then use lower reps (3 to 7) and heavy weight for the second exercise. It is also important that the second exercise is performed immediately after the completing the first exercise.

Rest 45 to 90 seconds and repeat. After three or four sets your rear delts will be burning from lactic acid that will anatomically reveal their point or origin and insertion – in the pre-exhaustion house of pain.

Rear Delt Pre-exhaustion Routine:

  • Bent Over Lateral Raise
    • 30 lbs, 5 sets 7 reps
  • Barbell Row
    • 135 lbs, 5 sets x 7 reps

Saturday – Pull Workout

  • Hang Power Clean (w/ straps)
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs x 5 reps
    • 325 lbs x Failed**
  • Pre-exhaustion: Bent Over Lateral Raise & Barbell Row
    • 30 lbs & 135 lbs, 5 sets x 7 reps

Comments:

* I failed on the 10th rep but manged to complete the other two reps rest pause style without setting down the weight.

** I was able to pull the weight just above my knees before my grip slipped. I am confident that I will be able to handle this weight soon. I just need to build a little more grip strength.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 6 reps
  • Around The World Lateral Raise
    • 25 lbs, 5 sets x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 20 lbs & 135 lbs, 5 sets x 7 reps

Arms

Weider’s Pre-exhaustion Principle

arnold-schwarzenegger-and-joe-weider

Pre-exhaustion is one of the Weider principles and is a type of compound set that uses an isolation exercise followed by a compound movement.

The idea is to fatigue the muscle as much as possible using the isolation exercise and then work the small muscle further by using other large muscles.

For example, you could pre-exhaust your medial delts with side lateral raises before switching to the overhead press where triceps strength can be used to further punish the delts.

Other popular pre-exhaustion compounds are leg extensions and leg press for quads, flyes and dumbbell press for chest, leg curl and Romanian deadlift for hamstrings, and barbell curls and chin-ups for the biceps.

Whatever complex you choose it is important that these exercises are done with no rest in-between. That means you need to find a place in the gym where you can perform both of these exercises without any interruption at all.

If you haven’t used the pre-exhaustion principle in your training you are missing out on a highly effective tool. You will experience a burn in your muscles that will force your muscles grow.

Weider Training Principles

joe-weider-father-of-modern-bodybuilding

I remember learning about the Weider training principles back in my youth while lifting weights in my parent’s basement. The world has changed much since this time and Joe Weider is no longer with us but his mark in the fitness world will never be forgotten.

Joe Weider made many important contributions to bodybuilding including the well-known and almost taken for granted Weider principles.

The number of Weider’s training principles has grown over the years. Throughout this blog I attempt to discuss all of these principles in detail and will be adding them to the following list.

Weider Training Principles