Q: I have the new Size Surge Workout 2.0, and I like the idea of adding a unique finisher to top off the pump and stimulate new growth. You suggest using a different exercise than was used in each 3-exercise Positions-of-Flexion bodypart routine, such as ending quads with leg presses, and to do it in negative or speed style. What about using Pre-Exhaustion as you’ve been discussing recently instead—like finishing off quads with a leg extension-leg press superset, one round?
A: We like that idea a lot. The idea of isolating the target muscle and then immediately blasting it further past the growth threshold with the help of other muscles is an almost magical mass-building method. And the huge pump you get with Pre-Ex is unreal…
Plus, because of the excess target-muscle fatigue at the END of a bodypart workout, you may be able to do two Pre-Ex rounds.
Now we know that supersetting in a crowded commercial gym can be almost impossible, but don’t let that spoil your pre-ex fun. Here are a few pre-ex supersets you can do on the same piece of equipment—and often with the same weights on both exercises…
Chest: Flat or incline flyes with flat or incline DB presses
Lats: Stiff-arm pulldowns with under-grip pulldowns
Midback: Bent-arm bent-over laterals with bent-over DB rows
Delts: Lateral raises with DB upright rows or DB presses
Quads: Sissy squats with DB squats
Remember, NO REST. Hit failure on the first exercise, then begin the next exercise immediately—and try to muffle your screams…
Pre-Ex hurts but it works, and it’s excellent as a grand finale mass finisher. Prepare for huge pumps, big gains, and streaking veins.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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