Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Friday, June 19, 2015

Double Pre-exhaust Bicep HIT Routine


Pre-exhaust routines are a great method to dramatically increase the intensity of your training and add new growth to your muscles. The normal way to put this into practice is to perform an isolation exercise first to failure followed by a compound exercise, also to failure.

Some examples of isolation exercises for biceps include: concentration curls,barbell and dumbbell curls,preacher curls and cable curls. Compound exercises include: palms-forward barbell rows,palms-facing lat pull-downs and palms-up cable rows. There are others but these are great examples of each.

Isolation exercises focus efforts on the target muscle, in this case biceps, while limiting the use of other nearby muscles. Compound exercises do the opposite, they use nearby muscles to assist the biceps in the execution of an exercise. 

A typical pre-exhaust routine using a hit protocol looks like this:
  • concentration curls-1x12
  • palms-facing pull-ups-1x8 + 4 negatives at the end of the set (lift yourself up with your legs and lower with your arms only
This routine uses one isolation exercise and one compound one. A double pre-exhaust program uses two isolation exercises that precede one compound exercise. The reason for this is the added ability to more thoroughly exhaust, or wear down, the muscle with two isolation exercises before using fresh nearby muscles to push the biceps past normal failure. 

Typically, the isolation exercises are carried to failure while the compound one may have one or two HIT variables  added to the end of the set to really exhaust the muscle. 

The following routine is an example of a double pre-exhaust HIT routine:
  • barbell preacher curls-1x12
  • overhead cable curls-1x10
  • palms-forward barbell rows-1x8 + 4 negative reps
Give both pre-exhaust and double pre-exhaust training a try in your next couple of workouts and I'll bet you'll be adding them to your regular program!

No comments:

Post a Comment