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  1. #1
    Registered User Riva87's Avatar
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    pre exhaustion supersets questions

    Okay in brief i started working out 1 1/2 years ago and gained 10 lbs while losing my body fat level (pant size has gone down from 36 to 33.5 inches).

    I decided that i should do something new for 3 months (i have exams coming up in 3 months so i would have less time to workout anyway) and switch to.pre exhaustion.

    As always i read a lot on the subject but found a few questions i need answers to before starting it. So i came here .

    Question #:

    (For convenience we'll take incline flies which is immediately followed by incline bench presses).

    1) should the weight of the incline flies be equal to that of the incline bench press?

    2) should the concentration be to increase the weight of the flies progressively or that of the presses? (Single muscle vs compound?)

    3.1) if the weight of the single muscles are supposed to be increased while keeping the compound stagnated why not use drop sets instead of compound supersets?

    3.2) if the weight of the compound excercises should be increased while keeping the single muscle exercises stagnated why have some people recommended body weight exercises in certain body parts (such as dips for tricep compound exercises)? The weight of the dips/body weight can't be increased.

    4) how many reps of flies be used and bench presses? (8 flies and 4 presses etc?)

    5) are the flies used only to fatigue and the hypertrophy is obtained from the presses?
    Last edited by Riva87; 04-05-2014 at 12:27 AM.
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  2. #2
    I need about tree fiddy davisj3537's Avatar
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    1. No
    2. Bench initially but both eventually
    3.2 You can wear a dip belt, increase reps or decrease rest time.
    4. Isn't very important really. Doing low reps during super sets seems silly though. Anywhere between 6-12 reps seems fine for either. Don't over think it.
    5. Hypertrophy from both.
    Experience, not just theory
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  3. #3
    Registered User Riva87's Avatar
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    Originally Posted by davisj3537 View Post
    1. No
    2. Bench initially but both eventually
    3.2 You can wear a dip belt, increase reps or decrease rest time.
    4. Isn't very important really. Doing low reps during super sets seems silly though. Anywhere between 6-12 reps seems fine for either. Don't over think it.
    5. Hypertrophy from both.
    Thanks again.a question on point 5.

    How can you reach hypertrophy from a single joint exercise if the weight is much less than that if the compound exercise.

    A better way to ask the same question:

    Can you reach hypertrophy ever if you are lifting weight less than what you have lifted to build hypertrophy before?
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  4. #4
    I need about tree fiddy davisj3537's Avatar
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    Compound=multi joint=more muscles working to move the weight.

    Isolation=single joint=less muscles used to move the weight


    Of course you will lift less weight. Stop over thinking this man.
    Experience, not just theory
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  5. #5
    Registered User Riva87's Avatar
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    ^

    Hehe you are right.

    Thanks again .
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