Methods for increase muscle mass - C.Thibaudeau

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Methods for increase muscle mass - C.Thibaudeau


The pre-fatigue methods

The objective of this method is somewhat similar to the post-fatigue methods in that the goal is to fatigue a specific muscle group that might not get fully stimulated from a complex exercise. I'll still use, as an example, everybody's favorite: The bench press!

As I said in part one, the strongest muscle involved in a movement will rarely be fully stimulated from this movement because the weaker muscles will fail first. However, if you fatigue this muscle BEFORE you perform the main exercise you will be able to fully stimulate it when you do the main exercise. As with the post-fatigue method you use 6-10 reps for the isolation set and 10RM for the main exercise. You do not take any rest between the two exercises and you do 5 of these coupled sets. A sample training for the chest might look like this:

A1. Pec Dec machine 8RM

A2. Bench press 10RM

3 minutes of rest

B1. Pec Dec machine 8RM

B2. Bench press 10RM

3 minutes of rest

C1. Pec Dec machine 8RM

C2. Bench press 10RM

3 minutes of rest

D1. Pec Dec machine 8RM

D2. Bench press 10RM

3 minutes of rest

E1. Pec Dec machine 8RM

E2. Bench press 10RM



This technique is very effective at stimulating hypertrophy in a specific body part (the body part for which you do the isolation exercise). However, it is not as good for developing overall hypertrophy as the post-fatigue method because it is possible that you will not be able to use as much weight on the main exercise because of the pre-fatigue set.

Because of that characteristic, the main use of this method is to improve a weak body part. If you have an underdeveloped chest compared to your shoulders and arms, use a pre-fatigue set for the chest. If your back is lacking behind your arms and shoulders, use a pre-fatigue set for the back. And it isn't even obligatory to do a pre-fatigue set for the strongest muscle group in the main exercise: For example, if you feel like your triceps sucks compared to your chest you can pre-fatigue them before doing your bench press.

There are three variations to this method and it refers to the nature of the pre-fatigue exercise. The pre-fatigue exercise can either be:

Concentric – Eccentric (normal set)
Eccentric only
Isometric/static
Here are examples of each type (the Concentric – Eccentric method has already been illustrated)



Eccentric only

A1. Negative leg extension 4 slow reps at 120% of max

A2. Back squat 10RM

3 minutes of rest

B1. Negative leg extension 4 slow reps at 120% of max

B2. Back squat 10RM

3 minutes of rest

C1. Negative leg extension 4 slow reps at 120% of max

C2. Back squat 10RM

3 minutes of rest

D1. Negative leg extension 4 slow reps at 120% of max

D2. Back squat 10RM

3 minutes of rest

E1. Negative leg extension 4 slow reps at 120% of max

E2. Back squat 10RM



Isometric/Static

A1. Leg extension hold at a 450 angle for 10-20 seconds

A2. Back squat 10RM

3 minutes of rest

B1. Leg extension hold at a 450 angle for 10-20 seconds

B2. Back squat 10RM

3 minutes of rest

C1. Leg extension hold at a 450 angle for 10-20 seconds

C2. Back squat 10RM

3 minutes of rest

D1. Leg extension hold at a 450 angle for 10-20 seconds

D2. Back squat 10RM

3 minutes of rest

E1. Leg extension hold at a 450 angle for 10-20 seconds

E2. Back squat 10RM



Again, these three methods are slightly different one from another so they can be used in alternation to avoid stalling in your training by varying the stimulus on your body. I know I might sound like a broken record, but part 3 will teach you how to organize these various techniques into a hypertrophy plan.