Cable Cross Over Pre-Exhaust Chest Workout

[unclebernie]

Hi Lee

Thanks very much for getting back to me on the over training. Turns out you are spot on, and the stomach sick feeling has all but gone now :) Ive given it more time between sets. many thanks mate.

[leemhayward]

@BuiltFitness

It doesn't work that way in the real world. The muscles that are pre-exhausted are going to take the majority of the workload. Just try it for yourself and you'll see what I mean.

[faggi1000]

Lee i did this in the gym like 2 days ago and i was don with my energy after this can you give my an tip to have more energy.

[leemhayward]

@faggi1000

Your work capacity will improve as you get in better shape. But for now just do 1 set for each position and build up the volume as you feel stronger.

[faggi1000]

Shit this is a killer workout dude.

[BruceA555]

Hay Lee going to try this today! Was wondering if you have already pre exhausted ur chest with cable flys should u go straight into heavy sets on the bench or should you still do a couple warm up sets first?

Thanks

[leemhayward]

@BruceA555

Always do warm up sets for bench press, even if you have already done some chest exercises first. The risk of injury is high when jumping into heavy moves like the bench press without first warming up.

[NotoriousRID94]

Hey Lee, if you wanted to feel your chest working more would it make sense to exhaust your triceps or shoulders before doing chest? That way your body would be forced to use your chest to push the weight up because it would be more efficient than using triceps or shoulders?

[leemhayward]

@NotoriousRID94

It doesn't work that way in the real world. The muscles that are pre-exhausted are going to take the majority of the workload. Just try it for yourself and you'll see what I mean.

[excop360]

please tell me is doing dumbell tricep kickback good to build muscle? or it just for toning? thanks

[leemhayward]

@excop360

It's a good tricep isolation exercise, but you still need to do some heavy mass building moves as well.

[unclebernie]

Hey Lee, great videos mate, really help with different techniques.

I just want to get your take on something, just recently over the last 3-4 months or so Ive been struggling to find the energy to finish my session, which usually lasts for 1hr 15-30..and have been getting some dry vomiting towards the end. I usually eat about 3-4 hours before hand. Maybe its because I am training harder ? Im just not sure mate..anyway Thanks for listening..hope it makes sense, great work btw. Ta.

[leemhayward]

@unclebernie

Cut back on your training volume. A weight training workout should not take any more then 1 hour at tops. And if you are getting stomach sick that means you need to rest longer between sets to help your body deal with the lactic acid build up.

[jaimegaton]

Thanks Lee :)

[Srpskeoci]

I wanna know something why is it that sometimes i can lift more when i do my chest lets say 35lbs and than in a few days when i have to do chest again i just feel weaker and i gota do less weight? does that have something to do with my arm strength? Just curious.

[leemhayward]

@Srpskeoci

If you are feeling weaker it means you are not fully recovered from your previous chest workout. Try spacing your workouts out so you get more rest days before hitting the same muscle group again.

[lbanez120]

@leemhayward I usually pre exhaust my chest before bench press and other excercises, it gives me a great pump through my whole workout but I can only press about half of my usual weight after doing it. Will this effect my strenght gains or mass gains in any way??

[aznazm]

the guy in the background is probably Ian Mccarthy

[jamesarongray]

lol why the need for caps to talk about masturbation?

[kennguyenjh]

how many reps and sets should we do?

[Metalloid87]

Lee.....for God's sake help the poor guy in the back =/

[martinboson]

@Metalloid87 The guy in the back is doing face pulls with TRX-lines. You're watching it wrong.

[AMANVIPER]

SORRY IN ADVANCE IF SOMEBODY FINDS MY QUESTION INAPPROPRIATE...BUT I WOULD VERY MUCH LIKE TO KNOW FRM A PROFESSIONAL TRAINER LIKE LEEHAYWARD WHETHER MASTURBATION (LOSSES OF MUCH PROTEIN) CAN CAUSE NEGATIVE EFFECTS WHEN WE TRAIN.....

[leemhayward]

@AMANVIPER

If you are worried about protein intake, just have a post-rub-and-tug protein shake :-)

But seriously, all those myths about masturbation, sex, etc. are just a crock of BS. This is a normal part of life and it's not going to hinder your muscle gains...

Even though your great grandmother is up in heaven looking down and pointing her finger at you while you are doing it... Shame on you! LOL

[misterabuse]

@leemhayward hahaha

[harrymaynard]

I always do this after heavy compound exercises...

[Shizzlecrads]

Cheers Lee!

I was in need of a way to help with my upper/inner chest area, I can feel great tension from these and get a good pre-exhaust for my bench, keep up the good work!

[elhero2012]

Awsome, I like the varity

[lordes1999]

this was very useful thanks

[yaspaaa]

You knew lee every body in my gym knew you fyi ny gym in kuwait :)

[runescapeclassicable]

hey pls make a vid in which u show us proper technique of all the chest flies and presses and cros overs done with cable !!

[rizmatthew]

Its true, Lee uploads videos more regularly than any of the other instructors I've subscribed to. Thanks Lee!

[M0nk34]

Great video! I've actually been doing this at the beginning of my workouts for a couple months now. I get a great pump before moving on to my compound movements. I'm able to really squeeze and feel the muscle working when doing incline press, flat bench, etc.

I'd have to say, I've add good size and strength since adding this to the start of my chest workout.

Thanks Lee! Keep up the great videos.

[leemhayward]

@PRS121000

Yes, you can use bands such as the ones at BodyLasticBands. com

They have adjustable resistance so you can set the tension to exactly where you need it.

[rloft123]

that dude in the red shirt is so fucking distracting.. hes literally getting nothing accomplished.. but hey, Jimmy Struthers might say otherwise

[martinboson]

@rloft123 What's wrong with face pulls? Lee does them himself.

[yaspaaa]

The best man ob earth is my dad then lee

[leemhayward]

@yaspaaa

LOL gotta give credit to dad. It was my dad who helped me get started working out back when I was 12 years old. He was my first workout training partner.

[latino2heat1]

hey lee i want to get just around ur size im 17 and 6 foot 1 or 6 foot 2 i was wonderin if i do get as big as you (fingers crossed) will i look bigger becuase of my bone structure and height?

[leemhayward]

@latino2heat1

Your height will make it a little harder to fill out your large frame. Obviously you need more mass to fill out longer limbs, etc. However, once you do fill out your frame you'll look a lot bigger then someone who is shorter.

[pkidro]

k so what the hell that guy in the red shirt doing ?

[martinboson]

@pkidro Face pulls with TRX lines. And he does em just fine.

[pkidro]

i was told as an ectomorph to only do compound movements for muscle growth. would you suggest i do these after my bench press and incline bench press?

[leemhayward]

@pkidro

For someone who is just starting out I would probably just focus on a few basic compound lifts. But as you get more advanced you need to do a combination of both compound and isolation moves to work all angles of the muscles and stimulate growth.

[martinboson]

@pkidro I'd say skip the incline. Do another set of regular bench or do shoulder presses. The incline isn't good if you're a beginner since it puts alot of stress on the shoulders. And it also doesn't target that much different than the regular bench. do this excersis instead and finish of with push-ups or weighted pushups. You can't go more compound than that. But you can do whatever the fuck you wanna do...

[pkidro]

@martinboson haha twin muscle nice, they would tell you incline is important, been lifting weights for 9 months now. All compound for me then i finish with isolation

[MrBlackmore94]

feat Jimmy struthers (in the background)

[PETERMCKEE7]

Yo lee, love the video, i will try these techniques tomorrow at the gym, when i workout my chest

[AMANVIPER]

AM 17 N AM ATTENDING A GYM BUT NO RESULT...ANY ADVISE WOULD BE WELCOMED

[nilesh5531]

@AMANVIPER wa man,,samem sa!!!atan to reponse aster!!!!li pu repond toi li e osi pa blier like so klip..

[leemhayward]

@AMANVIPER

This could be from poor nutrition, improper training, or just not accurately tracking your results. Gains in the gym come so gradual that if you don't accurately track your results you may not even notice the improvements. I suggest that you download my FREE Bodybuilding Quick Start Kit. The link is right on my main YouTube channel page. This will help you get started on the right track.

[TheFineolase]

what does pre exhaust mean? and what would be the best chest exercises for building mass? oh and my gym doesnt have cables :(

[leemhayward]

@TheFineolase

Pre-Exhaust means to fatigue the target muscle group with an isolation exercise first, then move on to doing a compound exercise afterwards. So in this workout we are pre-exhausting the chest with cable crossover flyes first. This isolates the chest muscles. Then we'll move on to the big compound lifts like bench presses afterwards which works the chest as well as the shoulders and triceps.

[VonRagn]

Lee is the S#iT



[29miklosfeher29]

Did this today and all I can say is.....SHIIIIIIIT, thought my chest was gonna explode off my body! Great workout!!

[leemhayward]

@29miklosfeher29

Awesome, glad you like it.

[cecilbdemented]

i used to use trx bands myself..then i took an arrow to the knee....

[AdinC33]

i will try it next chest day :D

[TheGreekMonster]

Hey Lee, when doing chest fly, should you keep your shoulder blades pinched together like you would for bench press?

[leemhayward]

@TheGreekMonster

No, the technique is different for flyes. The main thing is bringing your arms together in front in an arc motion. In this case you would try to flex and squeeze your chest and shoulders forwards, not holding them back as in the bench press.

[avdicmirfet]

how many sets do u doo

[leemhayward]

@avdicmirfet

2 sets of 10-12 reps for each variation.

[dginzbourg]

Hey Lee, where did you learn all those exrecises/diets?

[leemhayward]

@dginzbourg

I've been working out and living the bodybuilding lifestyle for 21+ years. After doing something for so long you just kinda get good at it :-)

[dginzbourg]

@leemhayward And last one: How often do you do Live Q&A ? when will be the next one for the Europe region?

[kerivam123]

@PRS121000 You got a bench and some dumbbells? Just do chest flies

[kerivam123]

I love the pulley stacks, some great chest and shoulder workouts can be done. I tend to do these after the compound lifts, however. Does it really matter when you do them?

[leemhayward]

@kerivam123

Like I said in the video, if you have trouble feeling your chest working during compound lifts like bench presses, etc. then you should pre-exhaust your chest at the beginning of your workouts. But you can still do them at the end of your chest workout and get good gains as well.

[rickynyc]

Thank you for all of your great videos.

[job187]

In general, is it worth trying to increase weight and loose some form temporarily or is it important to increase slower and keep good form?

[leemhayward]

@job187

With isolation exercises like flyes you should keep your form strict at all times and increase the weights gradually. With big compound lifts like bench presses you can push yourself a bit harder and increase the weights more frequently (while still using good form of course).

[hercrivera1]

Great video Lee, very informative. I do workouts for my chest with heavy duty elastic bands, bullworker ( a high tension bar that you bend with palms up and down ). I also do my bench presses and dumble presses. But I will follow your lead in starting my chest workouts like you mentioned in this video... Stay Strong Herc.

[capooch1]

Great information: Thanks Lee!

[johnylee2pm]

I work out at home and use free weights, would doing dumbbell flies be ok working on incline and decline bench?

[29miklosfeher29]

@johnylee2pm I used to workout at home too and only had basic equipment; bench, barbell and 2 dumbbells.

To pre-exhaust like this, I used to do a superset of 12-15 reps of dumbbell flys immediately followed by 10 reps of bench press, that's one set. I would do 3 sets of this at incline, decline and flat bench.

Give it a try! My chest grew like crazy when I did it. In fact when I'm done cutting I might start doing this routine again.

[29miklosfeher29]

@johnylee2pm when I say 3 sets I mean 3 sets at each position, so 9 sets all together.

[leemhayward]

@johnylee2pm

For home gym workouts I recommend getting a set of heavy duty rubber fitness bands such as the ones at BodyLasticBands. com

They have adjustable resistance so you can set the tension to exactly where you need it.

[daniel1c]

Is the guy in the back attempting to do back rows? What a moron

[martinboson]

@daniel1c He's doing high-rows. Lee actually does them himself.

[daniel1c]

@martinboson I understand that, but I hope you realize the guy in the back is doing them with terrible form. The body is meant to be stationary with your rear delts isolated where movement only comes at the shoulder and arms, this guy is lifting his entire body trying to do this, its ridiculous.

[martinboson]

@daniel1c How do you keep you body stationary with TRX? look again, his form is fine. He could lean back a little more, but he's probably just not strong enough. He's not bending his knees or his hips. The form is fine.

[62890ballplaya]

@daniel1c they're inverted rows dude and hes doing them correctly but hes not inverted as much he should be..so its more of a shoulder workout..try them they burn like a cunt

[STAB1L]

@daniel1c he's doing the rear delts.....

[daniel1c]

@STAB1L I understand that, but I hope you realize the guy in the back is doing them with terrible form. The body is meant to be stationary with your rear delts isolated where movement only comes at the shoulder and arms, this guy is lifting his entire body trying to do this, its ridiculous.

[dc0403]

@daniel1c I'm not sure who the moron is here. It's seems like the guy is trying to do what Lee refers to as Face Pulls, to train the traps and the rear delts!

And if you're talking about the other guy in the background, then I'm afraid that's Lee you are seeing in the mirror...:)

[emmwal]

@daniel1c what a creep

[jdgxyz]

@daniel1c The 1 dislike was from the moron in the red shirt!

[zeesu619]

nice one :) i like it :) thnks

[dcGunner]

i could have sworn that high cable flys hit your upper chest?

[leemhayward]

@dcGunner

Just try them with light weights and feel where you chest contracts. When you pull the cable down and across your body (i.e. high pulley) this works more lower chest. When you pull the cable up and across your body (i.e. low pulley) this works more upper chest.

[TheAhmadkhan809]

thank you for uploading this video

[JeremyLG13]

Whats the best cable exercise to build upper chest?

[argentotenebre]

@JeremyLG13 incline bench press (BB/DB) rather than cables or machines :-)

[leemhayward]

@JeremyLG13

The low pulley cable cross over hits the upper chest the most of all 3 of these exercises.

[kredit787]

i am all about that muscle growth stimulation

[stevensinger699]

Also, if I did this, would it replace dumbells flys?

[leemhayward]

@stevensinger699

If you do this exercise you really don't need to do dumbbell flyes in the same workout.

[callumslim94]

@leemhayward what do you think is better?? dumbell or cable flys?

[stevensinger699]

Hey lee if I wanted to do this at the end of my chest workout would you advise 3 sets of each position, super sets, or single?

[leemhayward]

@stevensinger699

I like to do all 3 variations myself, but if you want you can just focus on the ones you feel working the best for you.

[MaaNonu123]

lol

[TheBasedboymike]

at 24 hour fitness its impossible to use both cable machines at the same time

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