![]() Following a compound movement, you pick an isolation exercise to perform to focus on a specific muscle group. Basically the opposite of pre-exhaustion.These are typically used when there is a lagging muscle group which the trainee wants to bring up, or when a trainee has trouble feeling a muscle working or activating it sufficiently. So A1 might be a dumbbell chest flye for a set of 15 reps which will preexhaust the pectorals muscles prior to performing A2 which could be a heavy flat bench dumbbell press. In other words a same muscle group super-set. Use an isolation movement to ‘pre-exhaust’ a particular muscle group, before performing a more compound exercise straight afterwards.Then have 5 mins rest, and then repeat process for B1-B2.Normally you would use a 10RM load for each exercise but only aim for half the reps possible, in other words a 10RM load would mean aiming for 5 reps per set. Rest time is ‘as required’ and expected to go up as fatigue sets in. Attempting to get as many sets in as possible in that time. Perform exercises A1-A2 back to back for a 20min timed period. ![]() Set in agonist / antagonist supersets (A1-A2 and B1-B2). 2 for one bodypart, 2 for an opposing bodypart (agonist / antagonist). Simply perform 5 sets of 10 60% or above following your main working sets on the exercise. This one is taken from Jim Wendlers 5/3/1 notes.Once you hit the 20reps then you make the 5% increase. If you do not hit all 20 reps, you stay on this weight each time you do this workout until you can. Next workout, if you got all 20 reps, you increase the load by 5% and attempt to hit 20 reps again.Squat) you take 50% of your unequipped 1RM, and perform a 20 rep set of the same exercise. Following your working sets on your main lift of the workout (eg.Nothing revolutionary here, just tried and tested methods for improving muscle gain. Pick one and try it out to accelerate your gains, or if you’ve already tried all of them, why not revisit one method. How many of these hypertrophy methods have you tried? and with how much success?
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