Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.
A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps…
On the other hand, if you do the dumbbell bench presses first, it’s the triceps that get the brunt of the work before the chest muscle get optimal growth stimulation.
So doing the cable flyes or crossovers first isolates and pre-fatigues the pecs so the bench presses can push them further into the GROWTH ZONE.
As you mentioned, we’ve recommended experimenting with doing the second exercise, the compound move, in speed, or X-celeration style—for warp-speed mass gains. Researchers suggest that moving faster at about 1.5 seconds per rep can activate more growth fibers. We find that to be true—the postworkout ache is amazing…
You can begin your bodypart workouts with Pre-Ex, such as crossovers with dumbbell presses, stiff-arm pulldowns with pulldowns, etc.—three rounds of each in Pre-Ex 3X style, doing the second exercise with X-celeration. [See the Pre-Ex 3X e-book for more superset combinations, variation, and complete workouts.]
Or you can do your standard routine and END with one or two rounds of Pre-Ex X-celeration. That’s an awesome mass finisher that will supersize your pump and create new veinage guaranteed…
For example, after finishing chest with full-on Position of Flexion, you can do a round or two of low-incline flyes supersetted with low-incline presses, the presses in speed style. And use the same dumbbells for both exercises. The X-celeration set creates a growth ache and pump you won’t believe…
Use any of the Pre-Ex 3X combos as mass finishers, blasting out the second exercise with X-celeration for new vascular mass creation.
Note: The Pre-Ex 3X Mass Workout e-book’s chapters include Supersets for Supersize, How Mentzer Built Crazy Mass, Density for Immensity—Sarcoplasm and Myofibrils, The Drop-Set, and R/P 4X Alternatives. Plus, you get 3 complete workout programs: The Pre-Ex 3X Superset Workout, The Modified Pre-Ex 3X Mass Workout, and The Pre-Ex 3X Home-Gym Mass Workout HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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