FT Questions....

[Stewilliams]

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

Thanks for the reply Scott!

The overall goal of the set is to maximise metabolic stress which is why I move on to the isolation exercise as fatigue begins to set in. I keep the eccentric as slow and controlled as possible so as to keep tension on target muscle. Rep range for the close grip bench press was 15 reps, could have performed 18-20 before form slipped but didn't want pushdowns to be a throw away exercise. RDL's I got 12 before speed dropped so moved onto leg curls. Both exercises were performed with just one plate a side.

I do struggle to properly execute both exercises under heavier loads which is why I tried this strategy so as to "practice" the movement under lighter loads. I find using them in the pump sets I'm able to reinforce better form and mind muscle connection, but the isolation exercises lend themselves better to maximising metabolic stress (at this moment in time).

I have reinforced a poor close grip bench press by being quite a wide bench presser in the past which has definitely contributed to lagging triceps in comparison to anterior deltoid and pecs. I tore part of my biceps femoris on a SLDL in the past so have neglected RDL's since (probably out of subconscious fear). Interestingly though I am not a particularly weak deadlifter (230kg for 6) or bench presser (157.5kg max). I just need to improve my mechanics and mind muscle connection of CGBP and RDL's.