I recently wrote about three ways you can set new PRs: 1RM, Rep PRs, and Volume PRs.
It is important to PR.
It is indicative of progress.
If you are never reaching higher weights, not pushing to do the same weights for more reps, or never adding more sets to accumulate more total poundage, you’re not making progress.
A good mentality is to try to PR (in some way) every single session.
For a while you will be able to do this, but you will notice that the longer you lift for, the harder PRs are to come by.
An experienced lifter won’t see PRs as frequently as a novice lifter.
Some days you won’t be able to hit higher weights. Some days you won’t be able to do more reps. Some days you will be too beat up to crank out more volume.
Pre-exhaustion is a method that is most commonly used in bodybuilding to induce more muscle growth. This is where we intentionally fatigue smaller muscle groups first, which will then require the bigger and stronger muscle groups to work harder during compound exercises.
An example of this is to do bicep curls before doing pull-ups. The biceps would fatigue to the point they could not contribute to the pull-up as much as if the curls were done after the pull-ups. The pre-exhaustion of the biceps forces the lats to work harder to perform the exercise.
PR attempts are conventionally taken when a lifter is fresh, but we can utilize pre-exhaustion to push the body in a different way, and to boost PR numbers when we return to a fresh state.
Don’t be afraid to push your numbers later in your workout when you are fatigued.
The fatigue makes you work at a disadvantage. When a disadvantage is introduced, there becomes more room to build up.
Then, when you take that disadvantage away, you be left stronger.
Push to lift heavier and heavier weight in a state of fatigue.
Push to do more reps of a certain weight in a state of fatigue.
If you can hit a 600x1 deadlift at the end of your deadlift workout, how easy will it be to hit 600+ at the beginning of it?