Pre exhaust training and progressive overload

[LiftAR]

Got sick of lifting heavy, felt some pain in my delt benching last week, completely put me off going back to it. wanted to hear some opinions on pre exhaust style training, and if it's still effective if I try and apply progressive overload.

I have spinlock home dumbbells that go up to 50lbs and a typical workout will be like this

Push-ups into DB Press into DB Fly with 15lbs for 10 each for 3 sets
Deep bodyweight pushups (done with a chairs) for 3 sets of 20
Dips 3 sets of 8
DB Press again but with 50lbs for 3 sets

Now; it's different to your usual chest workout starting with the heavy compounds first, but question is will muscle gains still be made if I'm getting slightly stronger each workout on each exercise listed, with this style of training?

 

[Driada Medical]

There are many different training approaches in which you can progress. Your option is quite appropriate.

Progress in the number of repetitions and this will be an indicator of an increase in the performance of your muscles. It is important not only what exercises you use, but also how often you will train the muscle group. The total training volume per muscle group per week is important.

I have personal experience in home workouts and in my experience they can give a good result.

 

[LiftAR]

There are many different training approaches in which you can progress. Your option is quite appropriate.

Progress in the number of repetitions and this will be an indicator of an increase in the performance of your muscles. It is important not only what exercises you use, but also how often you will train the muscle group. The total training volume per muscle group per week is important.

I have personal experience in home workouts and in my experience they can give a good result.

Ok so I'll be doing the first 3 sets of push-ups, flys and presses with 30lbs each arm not 15, for 10-11 reps each, then next week 3x12, week after 4x10 up until I can do 4x12 then up the weight by 5lbs.

I'm only hitting push once a week to be fair, I copied a split from a guy here awhile back and been doing it ever since. Push, Pull, off, Legs, Arms and weekend off and repeat. Problem is like you said it'd probably be better to hit everything more frequent...

That's cool. I love home workouts, I've been training at anytime fitness but it's too damnn busy, it's a nightmare during peak times.

 

[Demondosage]

You can make excellent progress training light to moderate in weights and using pre-exhaust techniques. I was forced to change my training by style once I began getting injuries, and let me tell you, I wished I wasn’t so damn pig headed several years ago and switched off sooner!!! Training in that manner makes it so you have to be strong when you are already torn down, it just doesn’t take the same weights to get the results. However, I do believe a lot of the success from that style of training comes down to whether or not you already have a good foundation and size or if you still need progressive overload regularly.

 

[Driada Medical]

Ok so I'll be doing the first 3 sets of push-ups, flys and presses with 30lbs each arm not 15, for 10-11 reps each, then next week 3x12, week after 4x10 up until I can do 4x12 then up the weight by 5lbs.

I'm only hitting push once a week to be fair, I copied a split from a guy here awhile back and been doing it ever since. Push, Pull, off, Legs, Arms and weekend off and repeat. Problem is like you said it'd probably be better to hit everything more frequent...

That's cool. I love home workouts, I've been training at anytime fitness but it's too damnn busy, it's a nightmare during peak times.

Your plan is a dream, but if every athlete could raise weights linearly from workout to workout, it would be magic. Your plan will work for a while, but then you'll have to come up with something else. When your progress stops, you will have to do a periodization in one form or another.For example, do an easy week and a hard week. There are a lot of options. Write when you will not be able to increase the weight anymore and we will come up with something together.

Speaking of the number of workouts per week, muscle protein synthesis takes about 72 hours. So you can train a muscle group more often than once a week.

 

[Driada Medical]

You can make excellent progress training light to moderate in weights and using pre-exhaust techniques. I was forced to change my training by style once I began getting injuries, and let me tell you, I wished I wasn’t so damn pig headed several years ago and switched off sooner!!! Training in that manner makes it so you have to be strong when you are already torn down, it just doesn’t take the same weights to get the results. However, I do believe a lot of the success from that style of training comes down to whether or not you already have a good foundation and size or if you still need progressive overload regularly.

Very often it happens that an athlete begins to look for the correct training methods when he gets injured and can no longer do hardcore. It comes with experience. I really understand what you are saying. Sooner or later, almost everyone faces this.

 

[LiftAR]

You can make excellent progress training light to moderate in weights and using pre-exhaust techniques. I was forced to change my training by style once I began getting injuries, and let me tell you, I wished I wasn’t so damn pig headed several years ago and switched off sooner!!! Training in that manner makes it so you have to be strong when you are already torn down, it just doesn’t take the same weights to get the results. However, I do believe a lot of the success from that style of training comes down to whether or not you already have a good foundation and size or if you still need progressive overload regularly.

I agree with that, I'm glad Ive got a decent strength foundation before starting this otherwise you'd be burnt out too quickly I'm imagine!

 

[LiftAR]

Your plan is a dream, but if every athlete could raise weights linearly from workout to workout, it would be magic. Your plan will work for a while, but then you'll have to come up with something else. When your progress stops, you will have to do a periodization in one form or another.For example, do an easy week and a hard week. There are a lot of options. Write when you will not be able to increase the weight anymore and we will come up with something together.

Speaking of the number of workouts per week, muscle protein synthesis takes about 72 hours. So you can train a muscle group more often than once a week.

That's true, as we come more adviced were lucky to maintain each workouts numbers haha! Will do man, gonna start Monday! That's true.. legs, push, pull, 2 days off repeat would be better.