As we now have all of our *collection of equipment at our disposal in our new location by happenstance we just naturally started back with a great technique. Availability and proximity made it simple to cycle back in this variation. Immediately it rewarded us and reminded us of its usefulness.
The idea is an old Nautilus move whereby you pre exhaust a body part and without resting you go right into a second exercise which includes the same body part but also others to help further deepen the effect on the muscle.
To make it clear here are a few examples:
1. Perform a fly exercise like machine, cable or dumbbell fly for your chest muscles. Do this until momentary muscular failure then directly into a chest press move while your pectorals are still tired from the fly move. With the added help of your torso and triceps you can really deepen the effect.
2. Do a side raise move for your the medial head of the deltoids (shoulders) then right into an overhead press.
Here are examples which can be used to force weaker muscles to participate more in a familiar exercise:
Say you have not so great hamstrings (back of upper leg – biceps femoris) instead of always just hitting your quadriceps with a leg press machine do a set of hamstring leg curls right before the leg press. Remember the key is to avoid resting longer than 1-3 seconds while switching exercises.
The combinations are endless. Say you want better biceps try doing curls right into a close grip pulldown exercise. Flabby back of the arms? Try triceps extensions or dumbbell kick backs directly into dips. Inner thigh issues? Do adductor machine right into a squat.
The real fun comes when you mix different sections of these combos together, what we call ‘zone training’ for real person specific issues. We’ll get into that next post, til then happy strengthening!
Be well, be strong,
Andrew and Tierney
*We search high and low for rare machines and love collecting.