Move It Monday: Pre-Fatigue Sets

by tinareale on March 11, 2013

Hey, hey! In case you missed it over the weekend, be sure to check out the NEW BLOG DESIGN! I’m still loving it so much and hope you are too. Once again, have to give a shout out and thank you to Jenny from PBJ Designs. While you’re here checking out the new design, you may as well register for Best Body Bootcamp too. Round 5 registration going on now! Don’t miss out!

Okay. Now that that is out of the way, it’s time to WORK. You all know how much I love to share workouts with you. Creating workouts is definitely something that pumps me up…almost as much as completing a good workout. I can assure you this workout will leave you PUMPED. Your muscles won’t know what hit them!

move it monday

Who here has heard of pre-fatigue sets? Well, it’s just as it sounds if you haven’t heard of this great training technique yet.

You complete pre-fatigue sets by completing an exercise to failure before moving directly into another exercise that works the same body part. This combination really challenges the strength endurance and can help push you past a workout plateau as you work your muscles to exhaustion…and then some more.

Sounds good, doesn’t it? If you love that pumped up feeling from a good strength workout, then this should sound good to you. Pre-fatigue sets deliver. I have not one, but TWO, workouts for you today.One upper body and one lower body. Each workout has pairs of exercises – do the first exercise to fatigue and then finish out with 8 to 12 reps of the second exercise in each pairing. Complete 2 to 4 sets in this fashion before moving on to the next pair of exercises. Each workout should last between 20 to 40 minutes depending on how many sets you complete.

upper body burn out

 

lower body burn out

Good luck lifting your arms or going up stairs after these. Winking smile

Have you ever done pre-fatigue sets like these before? Which combo looks like your favorite?

If you like the looks of this workout, get more great workouts in the 8 week Best Body Bootcamp program! Registration going on NOW!

{ 40 comments }

1 chelsey @ clean eating chelsey March 11, 2013 at 7:14 am

Yikes! My body will be like jelly after this one. I love doing exercises until failure/fatigue.

2 Miz March 11, 2013 at 7:33 am

LOVE the look of your site now too!!!
I need to join BBB—-next time be my time.

3 lindsay March 11, 2013 at 7:46 am

perfect MONDAY workout!

4 Linz @ Itz Linz March 11, 2013 at 7:56 am

this looks so HARD!!! i love it :)

5 Jamie March 11, 2013 at 8:10 am

These look great! Should there be a rest between each set? For how long?

6 tinareale March 12, 2013 at 6:49 am

Yes! I would suggest resting about 60 seconds between each set. Complete the 2 paired exercises together back to back with minimal rest but give your muscles a chance to recover after the full superset.

7 Lee March 11, 2013 at 8:12 am

These would be great lunchtime workouts. I’m going to try them. Would you suggest doing them both on one day or doing them separately?

8 Tiff @ Love Sweat and Beers March 11, 2013 at 8:44 am

Love the new look! :) I haven’t done a workout like this before. I look forward to trying it out!

9 Emily N March 11, 2013 at 8:58 am

I am loving the new blog design! Looks great!

I am thinking I might try 2-4 sets of your upper body one today, just to see how things go. If I feel ok, then move on to lower body, but upper for sure!

10 tinareale March 12, 2013 at 6:49 am

Hope you enjoyed it if you gave it a shot!

11 Amanda Perry @ Sistas of Strength March 11, 2013 at 8:59 am

Loving the new design!! :)

12 Natalie @ FreshLifeFindings March 11, 2013 at 9:16 am

Mm this is looking like a workout I’m going to have to try! Maybe today while I start my week off without a Best Body Bootcamp workout in the plans. :) Thanks for sharing!

13 Kaitlin @4loveofcarrots March 11, 2013 at 9:22 am

yes I needed some workout ideas, I always feel lost at the gym during the grace period between BBB rounds!

14 tinareale March 12, 2013 at 6:50 am

I’m here to serve! ;)

15 jobo March 11, 2013 at 9:30 am

LOVE the new layout!! and love this idea of pre-fatigue sets. Nothing better than really working a muscle till there’s nothing left ;-)

16 Fiona @ Get Fit Fiona March 11, 2013 at 9:39 am

I really like your new blog layout – the green and purple look great together.

17 tinareale March 12, 2013 at 6:50 am

Thanks, Fiona!

18 Bethany @ Accidental Intentions March 11, 2013 at 9:40 am

Eeesh, this sounds brutal! Definitely something I’d have to try when I knew I had a good amount of time to recover afterwards! Haha.

Beautiful new blog design! I’m a big fan :)

19 Ashley @ My Food 'N' Fitness Diaries March 11, 2013 at 9:41 am

Loving the new blog look! Jenny does awesome work!

Looks like some great workouts. I think I’d be jello after this!

20 Lauren March 11, 2013 at 9:49 am

SO ready for this workout today!

21 Christine @ Love, Life, Surf March 11, 2013 at 10:24 am

Holy cow! That sounds awesome and a little scary at the same time! I haven’t tried pre-fatigue workouts before and can’t wait to try!

22 Allison March 11, 2013 at 10:42 am

Your blog looks great! Jenny is working on my blog too :)

23 tinareale March 12, 2013 at 6:51 am

Can’t wait to see what it looks like. I’m sure it will be awesome.

24 Michelle @ Eat Move Balance March 11, 2013 at 11:06 am

Yikes! Sounds pretty intense . . . and definitely something that would provide quite the DOMS to deal with later!

25 Amanda @ Run Principessa March 11, 2013 at 11:29 am

Love Jenny and love the new design! I’ll be signing up for bootcamp next week when my paycheck comes in, but I am SO SO excited for it. Seeing your workouts on the blog get me even more excited. :)

26 Carly D. @ CarlyBananas March 11, 2013 at 11:48 am

Awesome workouts Tina. I just added the upper body workout to my schedule for tomorrow!

27 tinareale March 12, 2013 at 6:51 am

Yay! Hope it works ya good.

28 Kim March 11, 2013 at 12:52 pm

Love the pre-fatigue work-outs. Pinned them to try soon!! (I think I will do the max wall-sit today just for fun.)

29 Madeline @ Food Fitness and Family March 11, 2013 at 1:20 pm

These look intense!! Got to love it ;)

30 Danica @ It's Progression March 11, 2013 at 1:39 pm

I’ve never heard of pre-fatigue sets before but I love the lineup of these two workouts!

31 Christin March 11, 2013 at 2:43 pm

Loving the new blog design! I just finished Fitmixer Bootcamp on Friday, and was wondering what I was going to do for a workout today…guess I found one to do right here!! yay!!

Looking forward to Round 5 of BBB, already registered! :)

32 tinareale March 12, 2013 at 6:52 am

So glad to have you back with BBB. Hope FitMixer was a good experience too for you.

33 Christin March 12, 2013 at 1:22 pm

it definitely was…especially for getting my eating habits on the right track…your workouts are more my style though I think :)

34 [email protected] March 11, 2013 at 2:47 pm

Love the new look of the site, very cool! This workout looks like a killer. I’ve never tried an “until fatigue” workout before but I often have to take rests during CrossFit WODs so I certainly know what it feels like.

35 Heather @fitncookies March 11, 2013 at 5:43 pm

This looks awesome (very hard but good workout)! I can’t wait to try it!

36 Angie @ Losing It and Loving It March 11, 2013 at 6:47 pm

Looks like two awesome workouts. I’ll be joining up for Bootcamp soon. Can’t wait!

37 Elena March 11, 2013 at 9:31 pm

I clearly have not done anything even remotely close to this in a while– looks like one of those workouts that has you feeling incredibly proud of finishing when you are done.

38 tinareale March 12, 2013 at 6:53 am

You could always give it a try. Just do lighter weights for the strength sets and maybe not push to full fatigue on the fatigue sets. Always start with just 2 sets of each too. I thikn you could do it!

39 Bek @ Crave March 12, 2013 at 12:49 am

This looks like an awesome training technique! I should definitely try it :)

40 Jentry Nielsen March 12, 2013 at 1:58 pm

I’m lovin the new look!
These workouts seem like killlers, I can’t wait to feel the burn ;) thanks for sharing!!!

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