Pre and Post-fatigue methods
This is most certainly the hardest hypertrophy method of all, and probably the most effective as well. It simply is a mix of the pre-fatigue methods and post-fatigue methods. Since each bout of exercise will have 3 sets you do only 3 or 4 bout of exercise (for a total of 9 or 12 sets). Since you could virtually mix all the pre and post-fatigue methods together there is 15 possible variations of this technique. I will not list them all it would be too long, consider the following graphic instead:
===================
- Concentric - Eccentric
- Eccentric only
- Isometric/Static
===================
===================
+ Main Exercise 10RM +
===================
================================
- Concentric - Eccentric (diff. movement)
- Isometric reps (same movement)
- Eccentric reps (same movement)
- Assisted reps (same movement)
- Normal, same movement (lighter)
================================
I will not give one example for each method as it would be WAY to long, and you can make your own examples by simply understanding the pre-fatigue method and post-fatigue method.
However, I will give you three examples of what I consider to be the most frequent variations.
Concentric – Eccentric (diff. movement) + Main + Concentric – Eccentric (diff. movement)
A1. Pec Dec machine 6RM
A2. Bench press 10RM
A3. Incline flies 6RM
3 minutes of rest
B1. Pec Dec machine 6RM
B2. Bench press 10RM
B3. Incline flies 6RM
3 minutes of rest
C1. Pec Dec machine 6RM
C2. Bench press 10RM
C3. Incline flies 6RM
3 minutes of rest
D1. Pec Dec machine 6RM
D2. Bench press 10RM
D3. Incline flies 6RM
Concentric – Eccentric (diff. movement) + Main + Concentric – Eccentric (same movement)
A1. Incline flies 6RM
A2. Bench press 10RM
A3. Bench press 6RM with 20% less weight
3 minutes of rest
B1. Incline flies 6RM
B2. Bench press 10RM
B3. Bench press 6RM with 20% less weight
3 minutes of rest
C1. Incline flies 6RM
C2. Bench press 10RM
C3. Bench press 6RM with 20% less weight
3 minutes of rest
D1. Incline flies 6RM
D2. Bench press 10RM
D3. Bench press 6RM with 20% less weight
Eccentric only + Main + Eccentric – Concentric (diff. movement)
A1. Negative leg extension 4 slow reps with 120% of max
A2. Back squat 10RM
A3. Leg press 6RM
3 minutes of rest
B1. Negative leg extension 4 slow reps with 120% of max
B2. Back squat 10RM
B3. Leg press 6RM
3 minutes of rest
C1. Negative leg extension 4 slow reps with 120% of max
C2. Back squat 10RM
C3. Leg press 6RM
3 minutes of rest
D1. Negative leg extension 4 slow reps with 120% of max
D2. Back squat 10RM
D3. Leg press 6RM
As I said, the pre and post-fatigue methods are the hardest physically and the most effective. However it is not a kind of training that can be sustained for a long time. I would not suggest using it for more than 2-3 weeks as it could lead eventually to overtraining. But (here we go again!!!) with what you will learn in part 3 you will be able to use it at the right time and for the right amount of time.
Segnalibri