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Key Timestamp Links:
0:11 Intro/Overview
0:44 Workout Demo (HOW to do the 3X Failure Pec Combo Chest Workout)
2:16 Lever/Fulcrum Principle Explained
4:09 Lever/Fulcrum Principle Applied to the 3X Failure Pec Combo
4:47 Progressive Isolation Principle Explained & Applied
5:31 Intro on Going Until Failure & It's Importance
6:54 Never Sacrifice Form for Extra Reps!
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Next in line from my feedback form is the request for more chest workouts - so today, I’m going to give you one of my favorite chest exercises - which I call the triple failure pec combo! There are two important scientific principles that are incorporated into this workout. 1st is the lever/fulcrum principle, and then second, I’ll give a quick intro the principle of going until failure, and its effect on our muscles and bodies. So let’s get to it:
Why did I put each section of the combo in the order that they are shown? Well, the answer is in what I call the lever & fulcrum principle. Simply put, the closer the weight or resistance is to the fulcrum (which in this case is the muscle), the easier it is to move that weight. A really easy way to test this principle yourself is to grab a dumbbell, and work your deltoid in three different positions. First, put the resistance right next to the muscle. That’s another way of saying that the weight is right next to the fulcrum, so you’re working with a very short lever. Then contract your deltoid. It’s easy - you have a lot of power in that position. Now, make that lever a little longer. Now, when you contract the deltoid, it’s harder. Then make that distance or that lever as long as you can, and it’s many times harder.
So with the triple failure combo, we start in a position where the lever is as short as possible. The resistance is right next to the pec muscle, and we have a lot of power. After we’ve done as much as we can in that position, we extend the lever by placing the resistance a little farther away from the muscle, with a bent elbow. And then finally, we extend that lever as far as it will go.
In this order, we’re also steadily isolating the pec muscle. When you’re pushing directly down, there are other muscles helping out - including the triceps as well as all the shoulder depressing muscles. In the next position, they’re less involved, and then finally in the last position, due to the elbow being locked, it’s almost exclusively the pec muscle doing the work.
The last benefit of this workout that I want to touch on is the principle of going until failure. Should you go until failure in every set of every exercise? There’s a few different answers to that, and in a way it depends on what your training goals are. If your goal is to bulk up or develop lean muscle, or burn fat, then going until failure is something you absolutely have to incorporate into your workout, because those last one or two reps where you’re barely able to complete it, are THEE most important in your whole workout! And guess what, this combo exercise triples the benefits of going until failure, because you do it not just once, or twice, but three times in every single set.
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Credits & Disclaimers:
-Anatomy animations are from the Complete Anatomy app