“Everything works at first, but nothing works forever.”
Eventually just vanilla workouts with straight reps and simple rep schemes won’t yield the same return as they did in the past. You could probably stick to lifting in the 8 to 12 rep range forever and still make very slow incremental progress over time.
However, if you want progress at a faster rate and training that isn’t completely mind numbing, i’d recommend implementing novel training methods that will shock the system.
Pre Exhaust Method
The pre-exhaust method (PEM) involves performing higher repetitions (12+ reps) with an isolation movement and then immediately going into a heavier compound movement (6+ reps). As the name implies, the goal is the build up some fatigue in the primary muscles of the compound movement.
This method was first written about in the late 60s by Bob Kennedy
“Now, instead of preceding the lighter lateral raise with some form of pressing as is the normal case, and usually brings good results, I am suggesting that some form of pressing FOLLOWS the laterals! The deltoids are already tired, and consequently when you start pressing you will find that the triceps can perform their part with ease, but those delts -- they already have a pump, they're dead beat from the laterals, so now they are virtually screaming with pain to keep up with the triceps. Fellas, I can't explain the effect. Just try it. After you've used this program you'll probably realize for the first time just what it's like to have a giant pump in those delts. They'll ache right through to the bone.”
Benefits & Drawbacks
The PEM isn’t a perfect method and I won’t lie by saying it’s the secret sauce. However, it can still have great benefit when applied into your routine on occasion.
Variation
Oftentimes we get stuck In the same routine and need to find a new way to challenge our body. It seems simplistic, but I find so many trainees trying to just do exercises and methods they’re most comfortable with. When your body has all the answers, it’s time to ask different questions.
Reducing Injury & Pain
If you’re a spring chicken then this is less important for you. However, if your body has mileage on it from decades of training and/or injuries then the PEM could provide benefits. Although you don’t necessarily need to pre exhaust the muscles to failure, adding in some high repetition single joint exercises to pump up the muscle bellies could help to reduce injuries long term.
Pumping up antagonist muscle groups has also shown some benefit. For example, performing high rep hamstring curls before squatting sometimes will elevate knee pain. From my experience, doing both is best. Warmup the quads, patellar tendon, and hamstrings and you’ll probably vanquish knee pain when squatting.
Matt wenning applies this concept in his wenning warmups for clients. They’ll often perform 3-4 sets of 25 reps of 2-4 exercises prior to training simply to stimulate blood flow into the working muscle groups for the day and to build work capacity.
Feeling
Novices or those returning from injury may have a hard time feeling particular muscle groups. Using PEM to form a better mind muscle connection before your primary movement can help these trainees get more from their working sets. This could potentially lead to greater increases in muscle mass.
I’m not big on the term “activation”, but that’s essentially what you’re doing. You’re rehearsing a movement and specific muscular contractions so your body can then perform them in a more complex movement (compound lift).
A major drawback with PEM is that load will likely need to decrease. Arguably you’re trading off using heavier loads by performing more volume but since mechanical tension is the primary driver of hypertrophy, increasing volume at the expense of load may not always be the best solution.
One thing i’ve noticed anecdotally is those who are in better shape in general will see less of a dropoff in load. If your work capacity is high and you’re only using the PEM for 3-4 weeks, then you have less to worry about.
The Workout
Strength Club Training is starting off with 3 weeks of pre exhaust training on a rotating 3x/week split: Chest & Back, Legs, Shoulders & Arms. You could do 3 workouts a week for 3 weeks, or do 4 and just keep rotating through them. The goal for the pre exhaust sets would still be to use 70-75% of your 1RM on the compound lifts. Start on the lighter end but work up in weight if possible.
Get the full program ⬇️⬇️⬇️
Strength Club
Everyday Athlete | Program X
Block 1 Hypertrophy
Week 1 | Pre Exhaust
Choose weight conservatively this week. Be elastic on the plyometric work.
Bodyweight Bodybuilding Week 1
Ring Pushups & Ring Rows Alternating EMOM for 6 Total Rounds
Start a 75 second timer. The first 75 sec do Ring pushups to failure, rest the remainder of time left on the 75 sec clock once you reach failure. The next 75 sec do ring row to failure, rest the remainder of the time. Continue this until you’re done with 6 Total Rounds (3 each movement). Ideally, you fail after about 30-40 sec of work.
Perform 6 Total Rounds and note the total reps you got for Ring pushups and ring Rows, you’ll try to beat this weekly.
6 Rounds Total:
75 sec: Max Ring Pushups
75 sec: Max Ring Rows
75 sec: Max Ring Pushups
75 sec: Max Ring Rows
75 sec: Max Ring Pushups
75 sec: Max Ring Rows
Mobility
Accumulate 90 seconds of Deep Pushup ISO Stretch. Do this in less than 3 sets. If you can do it in 1-2 sets, then add weight to your back. Rest when needed but take 45-60 sec rest if you rest.
Warmups
There are two types of warmups I’d recommend for the upper body days.
Chest & Back
For the Bench day I would recommend one of the following:
Option A Plyometric:
Every 30 sec 3 Plyo/Clapping Pushups for 5 min
Option B Work Capacity:
10 Wide Grip Incline Pushups, 10 Pullaparts, AMRAP in 5 Min
Shoulders & Arms
I would Recommend one of the following warmups:
Option A Plyo/Explosive:
Double Kettlebell Snatch x 5 Reps Every minute on the minute (EMOM) for 6 min
Option B Work Capacity:
Lateral Bear Crawl x 15 steps / Side, Spiderman T Spine Rotation x 5/ea, AMRAP in 5 Min
If you have any questions drop them in the comments or in the chat linked above. I’ll send out the other training days (legs, Shoulders & Arms) along with the full 3 week plan to paid subscribers this week.
Hope your pumps are glorious this week.
Love your content.
New one for me. Incredible explanations as always