Tip: Pre-Stimulating Agonist Supersets

Use this training technique to boost muscle fiber recruitment and build a better mind-muscle connection with lagging muscles.

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:

  1. 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.

  2. 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.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook