PRE + POST FATIGUE method for MUSCLE GROWTH

Do you have stubborn shoulders that refuse to respond? Or do your upper pecs just never quite ‘pop?’ If this is you, then I have a solution to help bring up those lagging muscle groups that is both simple to execute and super effective!

Introducing the Pre + Post Fatigue Method, a tri-phase system of training for building muscle, that allows you to target any lagging muscle groups, to trigger explosive new growth.

TRAINING OVERVIEW

It has been said that ‘variety is the spice of life,’ however it is also a potent stimulus for maximising muscular development! Because the truth is; your body actually hates you. It will do absolutely ANYTHING it can to resist change, and unfortunately trying to add surplus amounts of muscle tissue is not necessary for it’s survival.

For example, have you noticed how that kickass new workout you discovered that delivered real results to begin with, over time became relatively ineffective? We’ve all been there. The truth is that our bodies are highly adaptable - and super smart! This is why with any given training program, as your body begins to reach the limit of its adaptations to the stress imposed you will soon begin to hit a wall and results will halt.

Part of the key to the success in this training system, is how the 3 individual phases are designed in order to provide you a framework within to design your own training sessions, as well as offer you a staged plan of progression.

Although at first it may look easy on paper, don’t be fooled! If you keep your focus fixed on proper form whilst consistently overloading by lifting more weight each week, you’ll have ALL the stimulus needed to ensure ongoing muscular adaptions to occur over the course of this program. Which is basically a fancy way of simply saying, ‘GAINS!’

THE TRI-PHASE SYSTEM

PHASE 1 – Pre-Fatigue Method

Phase 1 is all about kicking things off with a pre -fatigue system to increase ‘innervation,’ otherwise known as the ‘mind-muscle connection.’ The primary goal is to learn to contract those smaller, underdeveloped muscles harder! You will notice this initial phase particularly effective in really burning out those larger muscle groups such as quadriceps and lats.

In short, to pre-fatigue the muscle group before we get onto the compound movement we start each set with an isolation exercise, such as a dumbbell chest fly. Then we follow closely after that with a compound movement such as a Dumbbell chest press to recruit the triceps and allow us to push the chest further to muscular failure.  Remember form and full range of motion is key – no cheating.

PHASE 2 - Post-Fatigue Method

So we have built ourselves up a solid foundation in phase 1, so we are feeling the movements now and have everything firing on all cylinders. It’s now time to raise the intensity. From here we are going to turn our workout on its head!

From here we are going to shake things up by starting with a compound exercise and finishing with an isolation movement for each series. This sequencing is particularly effective at really hitting the smaller muscle groups such as the shoulders and pectorals, where the triceps and arms may be the more dominant muscle group. Not to mention it also delivers a mean pump!

For example, this would be something like a seated barbell overhead press into a standing D handle cable lateral raise.

PHASE 3 - Pre & Post Fatigue Tri-Sets Method

Now things are about to get serious! I strongly recommend you have emergency services on speed dial, because if you execute these workouts correctly you’ll be vacating the gym floor on a stretcher bearer.

In this final phase, we are going to drive home further gains by jacking up the volume in the form of pre AND post fatigue tri-sets. You can expect big pumps, lots of metabolic stress and a whole lot of muscle soreness in your first week, so prioritise your nutrition and recovery particularly over these next few weeks.

THE WORKOUT

PHASE 1 – PRE-FATIGUE METHOD

DAY 1: CHEST, DELTS & TRICEPS

A1: Incline 45 Dumbbell Poliquin Fly, Neutral Grip, 3-4 x 6-8, 31X0, 30-60 secs

A2: Lean Forward Chest Dips, Wide Parallel Thick Grip, 3-4 x 12-15, 30X0, 90-120 secs

B1: Reverse Seated Dumbbell Lateral Raise, Neutral Grip, 3-4 x 6-8, 30X1, 30-60 secs

B2: Seated Dumbbell Shoulder Press, Pronated Grip, 3-4 x 12-15, 30X0, 90-120 secs

C1: Straight Bar Triceps Pushdown, Mid Pronated Grip, 3-4 x 6-8, 30X0, 30-60 secs

C2: Decline Overhead Dumbbell Extension, Neutral Grip, 3-4 x 12-15, 30X0, 90-120 secs

 

DAY 2: BACK, REAR DELTS & BICEPS

A1: Supine Straight Arm Pullover, Wide Pronated Grip, 3-4 x 6-8, 30X1, 30-60 secs

A2: Sternum Pull-up, Mid Neutral Grip, 3-4 x 12-15, 30X0, 90-120 secs

B1: Prone Incline 45 Dumbbell Lateral Raise, Pronating Grip, 3-4 x 6-8, 30X0, 30-60 secs

B2: Seated Cable Rope Rowing to Neck, Neutral Grip, 3-4 x 12-15, 30X0, 90-120 secs

C1: Standing EZ Bar Curl, Supinated Thick Grip, 3-4 x 6-8, 30X1, 30-60 secs

C2: Incline 45 Dumbbell Curl, Supinated Grip, 3-4 x 10-12, 30X0, 90-120 secs

 

DAY 3: QUADS, HAMS & CALVES

A1: Lying Leg Curl, Feet Close Neutral & Plantarflexed, 4-5 x 6-8, 30X1, 30-60 secs

A2: Barbell Romanian Deadlift, Mid Snatch Grip, 4-5 x 10-12, 31X0, 90-120 secs

B1: Seated Leg Extension with Ball, Toes Pointed, 4-5 x 6-8, 30X1, 30-60 secs

B2: Incline Machine Leg Press, Low Narrow Stance, 4-5 x 12-15, 30X0, 90-120 secs

C1: Standing Calf Raise, Feet Close Neutral, 5-6 x 12-15, 30X0, 60-90 secs

 

PHASE 2 – Post-Fatigue Method

DAY 1: CHEST, DELTS & TRICEPS

A1: Incline 45 Dumbbell Poliquin Fly, Neutral Grip, 3-4 x 4-6, 40X0, 30-60 secs

A2: Lean Forward Chest Dips, Wide Parallel Thick Grip, 3-4 x 10-12, 30X0, 90-120 secs

B1: Reverse Seated Dumbbell Lateral Raise, Neutral Grip, 3-4 x 4-6, 30X1, 30-60 secs

B2: Seated Dumbbell Shoulder Press, Pronated Grip, 3-4 x 10-12, 30X0, 90-120 secs

C1: Decline Overhead Dumbbell Extension, Neutral Grip, 3-4 x 4-6, 31X0, 30-60 secs

C2: Straight Bar Triceps Pushdown, Mid Pronated Grip, 3-4 x 10-12, 30X0, 90-120 secs

 

DAY 2: BACK, REAR DELTS & BICEPS

A1: Supine Straight Arm Pullover, Wide Pronated Grip, 3-4 x 4-6, 40X0, 30-60 secs

 A2: Sternum Pull-up, Mid Neutral Grip, 3-4 x 10-12, 30X0, 90-120 secs

B1: Prone Incline 45 Dumbbell Lateral Raise, Pronating Grip, 3-4 x 4-6, 30X0, 30-60 secs

B2: Seated Cable Rope Rowing to Neck, Neutral Grip, 3-4 x 10-12, 30X0, 90-120 secs

C1: Incline 45 Dumbbell Curl, Supinated Grip, 3-4 x 4-6, 30X1, 30-60 secs

C2: Standing EZ Bar Curl, Supinated Thick Grip, 3-4, 8-10, 30X0, 90-120 secs

 

DAY 3: QUADS, HAMS & CALVES

A1: Lying Leg Curl, Feet Close Neutral & Plantarflexed, 4-5 x 4-6, 30X1, 30-60 secs

A2: Barbell Romanian Deadlift, Mid Snatch Grip, 4-5 x 8-10, 31X0, 90-120 secs

B1: Seated Leg Extension with Ball, Toes Pointed, 4-5 x 4-6, 30X1, 30-60 secs

B2: Incline Machine Leg Press, Low Narrow Stance, 4-5 x 10-12, 30X0, 90-120 secs

C1: Seated Calf Raise, Feet Close Neutral, 5-6 x 8-10, 11X1, 60-90 secs

 

PHASE 3 – Pre & Post-Fatigue Method

DAY 1: CHEST, DELTS & TRICEPS

A1: Incline 45 Dumbbell Poliquin Fly, Neutral Grip, 3-4 x 4-6, 40X0, 30-60 secs

A2: Lean Forward Chest Dips, Wide Parallel Thick Grip, 3-4 x 6-8, 30X0, 90-120 secs

A3: Incline 45 Dumbbell Poliquin Fly, Neutral Grip, 3-4 x 12-15, 30X1, 30-60 secs

B1: Reverse Seated Dumbbell Lateral Raise, Neutral Grip, 4-5x 6-8, 30X0, 90-120 secs

B2: Seated Dumbbell Shoulder Press, Pronated Grip, 4-5 x 8-10, 30X0, 30-60 secs

B3: Reverse Seated Dumbbell Lateral Raise, Neutral Grip, 4-5 x 12-15, 30X0, 90-120 secs

C1: Decline Overhead Dumbbell Extension, Neutral Grip, 3-4x 8-10, 30X0, 30-60 secs

C2: Seated EZ Bar Overhead Press, Mid Pronated Grip, 3-4 x 14-16, 30X0, 90-120 secs

 

DAY 2: BACK, REAR DELTS & BICEPS

A1: Supine Straight Arm Pullover, Wide Pronated Grip, 3-4 x 4-6, 40X0, 30-60 secs

A2: Sternum Pull-up, Mid Neutral Grip, 3-4 x 6-8, 30X0, 90-120 secs

A3: Supine Straight Arm Pullover, Wide Pronated Grip, 3-4 x 12-15, 30X1, 30-60 secs

B1: Prone Incline 45 Dumbbell Lateral Raise, Pronating Grip, 4-5 x 6-8, 30X0, 90-120 secs

B2: Seated Cable Rope Rowing to Neck, Neutral Grip, 4-5 x 8-10, 30X0, 30-60 secs

B3: Prone Incline 45 Dumbbell Lateral Raise, Pronating Grip, 4-5 x 12-15, 30X0, 90-120 secs

C1: Standing EZ Bar Curl, Close Supinated Grip, 3-4 x 8-10, 30X0, 30-60 secs

C2: Incline 45 Dumbbell Curl, Supinated Grip, 3-4 x 12-15, 30X0, 90-120 secs

 

DAY 3: QUADS, HAMS & CALVES

A1: Lying Leg Curl, Feet Close Neutral & Plantarflexed, 3-4 x 4-6, 40X0, 30-60 secs

A2: Barbell Romanian Deadlift, Mid Snatch Grip, 3-4 x 6-8, 30X0, 90-120 secs

A3: Lying Leg Curl, Feet Close Neutral & Plantarflexed, 3-4 x 12-15, 30X1, 30-60 secs

B1: Seated Leg Extension with Ball, Toes Pointed, 3-4 x 6-8, 30X0, 90-120 secs

B2: Incline Machine Leg Press, Low Narrow Stance, 4-5 x 6-8, 30X0, 30-60 secs

B3: Seated Leg Extension with Ball, Toes Pointed, 4-5 x 12-15, 30X0, 90-120 secs

C1: Standing Calf Raise, Feet Close Neutral, 5-6 x 15-20, 31X0, 60-90secs

 

MIX & MATCH IT YOUR WAY

The magic of this training system, is simply that it could be modified and adapted to any muscle group in the body providing that you are able to perform a multi-joint lift as part of each series.

So if instead of bringing up your chest you wanted to work your glutes; you could stick to the framework but experiment with a Barbell hip thrust and a Sumo Deadlift. Just use your imagination and common sense in making appropriate exercise selections and you are on your way!

Until next time, enjoy the growth!