FT Questions....

[Scott Stevenson]

Would you advise against supersetting two exercises for a pump set even if there is only one failure point?

For example I have underdeveloped triceps and hamstrings and am weak on close grip bench press and RDL's (in comparison to my standard bench and deadlift).

So for a hamstring pump set I did a high rep set of RdL's shy of failure before hopping onto a leg curl and doing a high rep set to failure utilising partial reps etc before returning back to RDL for ham stretch.

For Triceps I did something similar using close grip bench and rope cable extensions. Benefit is that I am accumulating volume on exercises I am bio-mechanically and physically (for lack of a better word) weak at. But I then utilise an exercise where I can really focus on perfect execution and use partials etc to reach mechanical failure.

Is this strategy likely too much or could it have some merit as a pump set method? I am currently training turbo version tier 1 and would be more hesitant to use this technique with a higher volume tier.

Sure, you could try that, but you seem to be seeking out something other than purpose of the pump sets strategy, which is metabolic stress:

It sounds like you want more volume on those exercises which you're weak during so you can increase strength on those lifts - high rep sets aren't the best way to do that. (Using them more so during Loading sets and MR's would be the way to go.) You didn't say what your rep range was for the pre-fatiguing exercise, so I'm just assuming here...

Also, it sounds like you have a hard time using RDL's and CGBP's to train the hams and triceps (from your comment about being able to "really focus" during the isolation exercises), so you might ask yourself why that is the case.

So, I'd ask what the purpose here is - more strength on those exercises, per se, or making those muscles grow - in the context of reps range of the different Set Types and what that means as far as specificity of training (strength vs. metabolic stress induced hypertrophy and muscular endurance)...

It could be that those exercises (RDL and CGBP) are not good mass builders for you due to your personal biomechanics, activation tendencies, etc. OTOH, if you're trying to improve bench press and deadlift strength, I think there are better strategies.

-S