Connect
To Top


Pre-Ex 3X: Is there an advantage to doing lower reps on both exercises?


www.ironmanmagazine.comQ: Pre-Ex 3X works! Condensing the workload with prefatigue supersets is an incredible mass stimulator. I’m seeing it happen after only a few workouts, and the pump is unreal. One question: Do you think it might be advantageous to do lower reps on both exercises, like sevens with heavier weight instead of 10s? Doing 10 reps on both exercises back to back seems to wear me out before the third superset.

A: Studies indicate that a person’s optimal rep number can be dependent on body type. Thicker mesomorphs, like Mike Mentzer or Branch Warren, can do better with lower reps, while skinnier ectomorphic types build muscle best with slightly higher reps.

In many of Mentzer’s training booklets that included preex, he wrote, “Select weights in your exercises that allow for at least six good positive reps; then continue with several more negative reps.”

So after six reps his partner would lift the weight, and he would lower slowly under control for another three or four negatives.

His first six reps were controlled: “Both the raising and lowering of the weight should take at least four seconds to ensure that the work was done by the muscles alone.”

That means his first six reps took about 24 seconds, and then he would add negatives to the end—another 15 to 20 seconds. So even though he used heavier weights for lower reps, he still extended his muscle tension time beyond 40 seconds most of the time.

And that’s precisely why I recommend 10 reps when you’re not including intensity tactics like end-of-set negatives. With 10 reps at four seconds per rep you’re getting 40 seconds of tension time.

If you have a partner, try Mentzer’s lower-rep preex supersets plus negatives. It’s a great change-to-gain strategy.

If you train alone, you can use lower-rep sets with rest/pause, as described in the Pre-Ex e-book. That is, do six, rest 10 seconds, and then do five. Immediately move to the compound exercise, and use the same R/P style. Do that for three rounds with 40 seconds between rounds.

 

Pre-Ex 3X Superset

Lateral raises (R/P) 3 x 6(4)

Presses (R/P) 3 x 6(4)

 

That’s one more Pre-Ex variation for major mass creation.

Note: You can get The Pre-Ex 3X Mass Workout at www.X-Workouts.com.

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF DVD and Size Surge programs, see the ad sections in this issue. Also visit www.X-Rep.com  and X-Workouts.com for info on X-Rep, 4X and 3D POF methods and e-books.  IM


You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • The Wonder Brassica

    Everyone is waiting for stem cells to advance to the point where we can take an injection and suddenly have the midsection of...

    Iron Man MagazineApril 24, 2016
  • Muscle for Mental Health

    Age-related decline, be it mental or physical, is a brutal fact of life, the price you pay for taking so many trips around...

    Iron Man MagazineApril 23, 2016
  • Finish Strong

    If you like to train for strength—think big compound movements in the four- to six-rep rage try capping off your manly sets with a lightweight finisher. Sports scientists at the...

    Iron Man MagazineApril 22, 2016
  • Simple Muscle-building Fat-loss Workout

    Q: Can you give me a simple muscle-building and fat-loss workout I can do at home twice a week? I’ve been...

    Charles PoliquinApril 21, 2016
  • Vitamin D-stry Fat

    With fewer adults drinking milk and being more prudent about exposing their skin to the rays of the sun, vitamin D...

    Iron Man MagazineApril 21, 2016
  • Hardbody Feature: Amber Dawn Fokken

    It’s hard not to be captivated when looking at Amber Dawn Fokken. Her striking blue eyes and perfect physique are a...

    Iron Man MagazineApril 20, 2016
  • The Backup Plan

    Think about what you spend each year on gym memberships and the time and money spent driving there and back. That’s more  than enough to...

    Iron Man MagazineApril 19, 2016
  • Full Spectrum Chest

    All chest workouts are not created equal. For a complete program, you need to attack the pecs from a va- riety of...

    Iron Man MagazineApril 18, 2016
  • Do you know squat?

    If you like to train for strength—think big compound movements in the four- to six-rep rage—try capping off your manly sets with a lightweight finisher. Sports scientists at the University...

    Iron Man MagazineApril 18, 2016

CLOSE