Pre-wasting muscles

Today I will tell you about one more extremely effective weapon in the hands of an experienced athlete - this is the Weider training principle called: "pre-muscle wasting". This technique is just a “hurricane” for your muscles. Personally, I very much regret that I learned about this principle so late, and lived in ignorance for a long time, and did everything in a completely different way from what was necessary... But now, having included it in my arsenal, I can easily overcome any "dead spots" And stagnation. The method is really worthwhile, extremely effective and efficient...

So what is “muscle pre-exhaustion”?

Training using isolated exercises of a specific muscle group within its direct motor function until she is completely tired, and then immediately addition this exercise into a super series with additional basic exercise for the same muscle group, is called the pre-depletion principle. Unclear? - Let's look at an example...

Let's say we planned to shock our hip extensors in this workout and pump them up to the fullest. Let's put our effective method into practice:

1. Perform leg extensions on a special machine to exhaust your quadriceps,
2. After this, immediately begin barbell squats, which will work your hip extensors even harder and better.

Let's analyze our example:

In the first exercise we purposefully in isolation and very concentratedly influence our target muscle. No other groups are involved. We only focus on quadriceps, and carefully load them with extensions. Having completely exhausted them on a special simulator, we are no longer able to it is technically correct to perform the next approach for this exercise with our working weight and the selected number of repetitions. It is at this very moment that we move on to the second phase - the basic exercise. And there is much more involved in his work all kinds of muscle groups, which are still relatively fresh compared to our target group. It is thanks to the freshness and strength of our reserves that we will be able to complete the basic exercise in full. But in view of the fact that, whatever one may say, our target muscle group is also involved in this exercise, this will allow us finish her off completely. In short: fresh, previously unused muscles will help us “put the squeeze” on already exhausted ones. This is the principle of “pre-exhaustion of muscles”. I hope that after this breakdown everything has become much clearer.

1. We do four sets of ten repetitions of concentrated curls with a block device on a Scott bench,
2. After this, we immediately move on to standing biceps curls – three sets of eight repetitions.

Analysis: having thoroughly loaded the biceps on the bench, we are no longer able Concentrately bend your shoulder. But the muscles of the back, legs, deltoids; plus, perhaps, elements of cheating - swinging and movement by inertia, help us perform three approaches to the second exercise, thereby shocking our biceps “to the tomatoes.”

Now you understand what a pound is worth and already know how you can use this excellent technique...

And for today, the last one from us valuable advice: the best option to unleash all this power on "difficult muscles": shins and forearms. As you know, they are very difficult to influence. Regular training is not suitable for them, and only with such emergency, massive, forcing methods can they achieve their real progress. Try it!