If you've ever struggled to feel your chest on a bench press or your lats on a pull-up, pre-fatigue agonists can be the perfect remedy to improve muscle fiber recruitment and the mind-muscle connection.
To do them properly, you'll use an isolation exercise BEFORE a compound lift. This will help you "feel" a target muscle. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it.
Here are a couple of examples:
- Do cable flyes before you bench press. The goal is to improve the mind-muscle connection in your pecs instead of allowing the triceps and delts to take over.
- Do 45-degree back extensions before hip thrusts to improve glute recruitment.
Your goal is to stimulate the target muscle with the first exercise, not obliterate it. Pre-stimulating supersets work best early in a workout, versus as a finisher.