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Pre-Exhaust Training Power Up Your Muscle Building Efforts Every time we step in to the gym our goal should be progression. For most, this means increasing volume and load by adding weight to the bar, repetitions to a set, or sets to the workout. It allows you to overload the muscle you employ the technique on When you employ pre-exhaustion into your workout, you are using isolation movements (ie: flies, pullovers, leg extensions) before you move onto your compound movements (ie: bench press, lat pull downs, squats). The entire purpose of pre-exhaust training is to go into your compound movement with the primary muscle fatigued by the isolation movement.
If you rest too long and the muscle gets extra recovery time, you defeat the purpose of the method. Pre-exhaustion is the practice of performing an isolation (single-joint) exercise before moving on to a compound lift (multi-join exercise) that targets the same muscle group. Step 1: Perform an isolation movement for the desired muscle group. Step 2: Immediately move on to a compound movement that incorporates the same muscle.
The main premise for this technique is to pre-exhaust the biggest muscle group, which is the chest in this case, so you can get the maximum effort from it before the smaller, secondary muscle groups give out (i.e. the triceps and shoulders), therefore hindering the growth potential of the bigger muscle group. Pre-exhaust training will offset your body’s ability to adapt to a certain exercise stimulus and that’s exactly what you need when struggling with a body part that appears reluctant to grow stronger and bigger. The pre-exhaust principle was devised to help bodybuilders fully stimulate larger bodyparts that might otherwise be held back by relatively weaker ancillary players during multi-joint (i.e., compound) exercises.
Heavy lifting induces myofibrillar hypertrophy, which is the form of hypertrophy commonly seen in strength and power athletes. Moderate lifting induces sarcoplasmic hypertrophy, which is the type of hypertrophy you see in bodybuilders. Try lifting heavy early in the workout and lifting moderate late in the workout. Making your muscles more powerful can help them grow bigger and increase your athletic performance. Power is a combination of speed and strength, notes strength coach David Sandler.
The perfect example of this is an Olympic lift like the snatch, there the lifter moves a heavy load incredibly quickly. Muscles are complex structures and when you “build” them you can affect such things muscle fibers themselves, mitochondrial mass, fluid contents (blood and water) and glycogen storage. When weightlifters train with very heavy resistance and low reps they end up with hard, dense and strong muscle but not the kind of shape and volume.
List of related literature:
|from Swimming Anatomy|
|from Biophysical Foundations of Human Movement|
|from Optimizing Strength Training: Designing Nonlinear Periodization Workouts|
|from Science and Development of Muscle Hypertrophy|
|from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body|
|from Essentials of Exercise & Sport Nutrition: Science to Practice|
|from Physical Rehabilitation of the Injured Athlete E-Book|
|from Applied Exercise and Sport Physiology, With Labs|
|from Kinetic Anatomy|
|from Total Recall|