Pre-Exhaustion Principle Guide Get Ripped Using Fatigue

 

Training Principles Lecture 4Fatigue Management with Dr. Mike

Video taken from the channel: Renaissance Periodization


 

Accumulation Methods Pre fatigue

Video taken from the channel: THIBARMY


 

Chronic Fatigue Syndrome: Advancing Research and Clinical Education

Video taken from the channel: Centers for Disease Control and Prevention (CDC)


 

Pre-Exhaustion Debunked?

Video taken from the channel: HIT at Home


 

PRE EXHAUSTION CHEST WORKOUT

Video taken from the channel: That1legmonster


 

Pre-Exhaustion Arm Pump

Video taken from the channel: Men’s Health


 

Is Pre Exhaust Training Effective?

Video taken from the channel: Sean Nalewanyj


Pre-Exhaustion Principle Guide & Workout: Build Muscle Using Fatigue Unlike the current political environment, traditional straight set training has plenty going for it. These timeless principles favor the big multi-joint exercises, a hefty dose of barbell and dumbbell work and large amounts of heavy weights. But if instead your goal is building maximal muscle mass, well you may want to put aside your doubts and take a closer look at the Weider Pre-Exhaust Principle. 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.

By pre-exhausting your chest with the pec deck flys, it’s more likely to fatigue faster than or at the same time as the other muscles in the compound lifts. It also means more muscle damage for the target muscle group, which is directly correlated with muscle hypertrophy. The most obvious for the pre-exhaustion method being that the larger target muscle will tire out during the compound exercise before the assisting muscle groups give out. But, many people also use isolation exercises to develop a better mind/muscle connection due to the pre-activation of a muscle; which is nothing new and few would disagree that it works well. So, this is where the pre-exhaustion principle kicks in and solves this problem and also gives us a methodical shield from injuries. In reality, using this principle, you will exclude the weak, limiting points (like the triceps and biceps), by first doing an isolated exercise to target the group you’re aiming for, with the compound exercise that comes after that.

Pre-Exhaustion Pre-exhaustion is the practice of performing an isolation exercise before moving on to a compound lift that targets the same muscle group. The goal of pre-exhaustion is to allow an isolation lift to pre-fatigue a muscle, so that when you perform a compound lift, that muscle will have to work harder. The principle of pre-exhaustion is an out of the ordinary method of dealing with this problem. The idea behind this principle is to do first an isolation exercise for a given muscle group and then repeat the series with a basic exercise working the same muscle group. Pre-Exhaustion Training (A) Prefatiguing a larger muscle with an isolation, single-joint movement so it can be even more exhausted by the compound movements to follow.

When you do an exercise like the bench press that works not only the chest, but also smaller muscles, one of the smaller muscles might fail before your chest is fully exhausted. recruit and fatigue all muscle. Effect of pre-exhaustion exercise on lowerrecently wrote a narrative review on the training principles for enhancing muscle hypertrophy. These presumably.

While a seemingly uncanny practice, the idea behind pre-exhaustion training is this: When you fatigue the prime mover muscle with an isolation exercise prior to a heavier compound movement, you will lead to greater muscle fiber recruitment because muscular fatigue will set in before neurological fatigue.

List of related literature:

Many of the clinicians I interviewed for this book who employ ketosis as a therapeutic strategy find that many of their patients lose muscle and gain fat after an extended time in ketosis.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

Muscle fatigue management is in part due to the degree to which muscle fuel pathways—bioenergetics—and neuromuscular adaptations are made more efficient through muscle training.

“Vocal Health and Pedagogy: Science, Assessment, and Treatment, Third Edition” by Plural Publishing, Incorporated
from Vocal Health and Pedagogy: Science, Assessment, and Treatment, Third Edition
by Plural Publishing, Incorporated
Plural Publishing, Incorporated, 2017

I call this program “ControlledFatigue Training” because it enables you to gradually increase the intensity and volume of the exercise and improve your ability to controlyour fatigue as well as resist intense physical and mental stress.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Limiting blood flow restricts the supply of oxygen and impairs the removal of exercise metabolites from exercising muscles, with the result that muscles fatigue more quickly and exercise performance is impaired (McConnell 81 Lomax, 2006).

“Respiratory Muscle Training E-Book: Theory and Practice” by Alison McConnell
from Respiratory Muscle Training E-Book: Theory and Practice
by Alison McConnell
Elsevier Health Sciences, 2013

Throughout this book, I have repeatedly warned about the deleterious effects that overtraining can have on your body.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Fatigue resistance is reduced under conditions of sustained muscle contraction due to the reversed recruitment order of motor units and prolonged stimulation of the same subset of units”.

“Neuroprosthetics: Theory and Practice” by Kenneth W. Horch, Gurpreet S. Dhillon
from Neuroprosthetics: Theory and Practice
by Kenneth W. Horch, Gurpreet S. Dhillon
World Scientific, 2004

The first two of these techniques for assessing muscle fatigue are described in Chapter 5.

“Occupational Biomechanics” by Don B. Chaffin, Gunnar B. J. Andersson, Bernard J. Martin
from Occupational Biomechanics
by Don B. Chaffin, Gunnar B. J. Andersson, Bernard J. Martin
Wiley, 2006

Additionally, you have to master the basic bodybuilding exercises in this book.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In chapter 6, I discuss in detail how these measures support your efforts to burn fat and build muscle.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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46 comments

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  • Pre-exhaust SHOULD have lesser muscle activation in the prime mover during the compound movement of a superset! The whole point of pre-exhaust is to exhaust the prime mover using an isolation movement and then immediately pushing it beyond isolatory exhausting using other muscles as assistors in the 2nd movement. If the prime mover is already exhausted before the compound movement, what would make you think it would have the SAME EMG activation as a fresh muscle? I am sorry, that has no bearing on whether pre-exhaust is a useful training protocol.

    The purpose of pre-exhaust is to exhaust a larger muscle using an isolation movement that may not be fully exhausted in a compound movement due to that compound movement involving weaker assisting muscles. A good example is a pull-down. The pull-down ostensibly works the back, but as anyone who has ever done heavy pull-down or pull-ups, it causes a holy hellstorm of soreness in the biceps. That is because the biceps are much smaller and weaker than the lats. Thus the biceps fail first. By using a pullover to exhaust the lats and THEN doing the pulldown, the temporarily weaker lats will be the limiting factor in the pulldowns and when one reaches failure it is because the lats are fully exhausted and not due to any limitations by the biceps. This has been the concept of pre-exhaust for the past 70 years and is why all the top strength and bodybuilding athletes have used it, from Vince Gironda to Arnold to Dorian Yates to Markus Rheinhardt.

  • Pre-exhaustion works, I don’t care what that study says, since I started this type of training I’ve noticed some serious gains. I definitely recommend it, it has many benefits, it gets warmed up before going to any compound movements, and the pump is just crazy!!

  • . ����… OMG!!. It makes so perfect sense… Now, I know the difference between the fatigue and the stimulus more clearly!!. Thank you.. Thank you.. ����

  • Never believed expending energy on an isolation exercise first and then performing a compound right after (best bang for your buck exercise) was necessary. Try Post exhaust training, it’s the opposite, compound exercise first and isolation exercise immediately after.

  • I would think you would pre exhaust you TRICEPS before doing bench, so that your triceps are not recovered, and a lighter bench weight will target the chest, so you can get away with doing a lighter bench to get the same training response as a heavier bench.

  • this is quite a controversial statement being made.
    from what i know, pre-exhaust is generally considered an accepted technique to increase muscle mass.

    what you are claiming in this video goes against all of that. i think to make a point like this, you need to really support your statement with more involvement of the study you refer to, as most will probably wash this and ignore it.

  • im 172cm tall and have used pre-exhaust HIT training to get to 110kg. i would usually do a MAXIMAL pre exhaust set and then a second exercise on that body part for 2 sets, including 1 working set. bottom line is i got results. my hunch is that sub maximal sets where used in the study.

  • When is Disability going to be available for us long term sufferers? I am single, can’t work, and have no family to support me. I have suffered for 25 years now.

  • It is impossible to get any extra benefit from trying to pre exhaust a muscle. A muscle fails when a muscle fails. You can not get other muscles to force the targeted muscle to work harder.

    However, you can do forced reps, negative only and other ULTRA HIT protocols to force a muscle to work beyond positive failure. Dr. Dardens’ latest training protocol of negative accentuated 30-30-30 is brutally hard, going beyond positive failure. Another ULTRA HIT protocol is John Littles’ Max Contraction and Omega set.

  • Hey sean what would you recommend me doing for an uneven chest. Ive made some great progress but my chest grew unevenly. Any advice?

  • Obviously you’ve never heard of Trevor Smith and his Beyond Failure Training routine.He made huge gains using pre exhaust years before he started juicing.I’ve been using his routine and Mentzers routine for years and it’s by far the most productive routine I’ve ever used.You might also want to check out the Boise Experimenton YouTube. Two guys who put Mentzers routine to the test and documented it on YouTube. Both made great progress.

  • There’s no need to switch up your workouts as long as you’re making consistent progress in size and strength. If you have an imbalance then eliminate all barbell work and stick with db’s.

  • hey sean, i have the same problem as him, but we should switch our workouts up every month right? so if i want to go from dumbells back to barbell what do i do…. my left pec is weaker than my right, theres a slight but noticeable slant in the bar… when my spotter moves it so its straight it feels awkward… idk what to do man..

  • Strength is partly muscular partly neurological you’ll probably continue gaining strength for a short period but eventually it will plateau and then probably move backwards slightly.

  • Hey Sean I have a question but dont want to put my business out for the public to view?? Would you reply to a direct message over your youtube Channel??

  • great video, quick question man am i supposed to try to get stronger on my lifts when im in a caloric defecit? or just try to maintain my strength? thx bro

  • what is your education background? (please dont be offended by me asking this, its just that there are SO MANY people on youtube claiming to know what theyre talking about and very few actually know it)

  • Interesting but the study that you mentioned does not prove its intended point.  Of course, if the muscle is pre exhausted with an isolation exercise it’s going to be experience less stimulation in the compound exercise (remember it’s pre exhausted).   This is to be expected and is not a surprise. I could have predicted that without any EMG results.  What is more important is if there is more  cumulative fatigue (for which less activation on the  EMG does prove ) and if it leads to increased results (does it lead to more growth) which again this does not prove or disprove.  

  • This channel is proof to me it’s better to spend 999 hours finding the best source and 1 hr reading it than spending 1 hr finding a source and 999 reading it

  • Do you know a guy by the name of Markus Reinhardt I think.. spelling is off but nonetheless he does this HIIT training out in Vegas, does well wit it!

  • I watched a few Old School Dan videos, but quit when it became apparent that he really doesn’t know as much as he should to be making exercise videos. That’s all I will say.

  • if you people will need to get ripped a lot faster without spending a one extra minute in the gym, then you should keep an eye on this online video COOK46.COM

    what was the point in creating something that was so futile and so precious? everything beautiful was like that. a little bit of the true world

  • You also make an excellent point. I have a lot of Meatheads the train everyday. And that works great at first but then they’ll come into my gym with shoulder injuries hip injuries Etc.

  • Great post I have an ARX machine and on the graph when I do a pre exhaustion it shows the significance in 40 great when done correctly. If I do a static or a warm up for a chest press for example I do not get the same response. Now if I use a fly movement and a tricep movement first and go right into the chest press I definitely get the effect that I’m looking for as stated and your video.

  • I’m a HIT trainer & advocate and have been for quite some time however i’m not a big fan of pre-exhaustion and i’ll explain why. When i utilize the technique on chest for example i’ll fry my pecs with flyes first them proceed to the press after. The theory is that the pre-fatigued pecs will be called into action more on the press and the fresh triceps will merely assist in this but i found the exact opposite to be the case! On the press movement i realized that my triceps were in fact taking the brunt of the action with the delts a close second! My pecs had what i can only describe as a nonexistent feeling as i couldn’t feel them working at all or very little at the most! The pre-exhaust technique actually does the exact opposite that some think it does at least in my experience anyway.

  • More awareness is needed about this condition. I was hit by it twice. Both times I had a high stress load before the onset of cfs. The first time lasted for 9 months, and the second one lasting for 6 months. I was physically weak, could not concentrate and had a major reduction in my efficiency at work. I took many medical examinations first time I was experiencing it, and no one would understand what’s wrong with me, untill the last doctor I saw give me the diagnosis, at which point I was recovering. The second time yhr onset of my sybdrom was accompanied by a major panic attack due to stress and a prolonged flew-like illness that proved to be difficult to go away. The only reason I could force myself to leave my place after one week was my major claustrophobia. Problems with sleeping and restlessness were also observed both times.
    I hope that the reason for cfs is understood soon and the cute is found.

  • AND BY THE WAY MY DEAR FRIENDS, THIS IS MORGELLONS. I have it. Have any strange hairs growing out of your skin? Put them under a microscope once.. I’ve had this for alot of years now.

  • Man this really hit home. Makes perfect sense. Explained in a way that is easy to understand even though Mike is a freaking genius. Love it!

  • 22 year old pre-med student here. After getting mono freshman year, my acute state degenerated into CFS. It’s been hell but here I am 3 years later and my condition has almost completely resolved, likely due to the resilience of my youthful immune system, a privilege many CFS sufferers do not have. I have written a 28 page thesis on the pathogenesis of CFS based on a 2 year thorough meta analysis of all available research and it is awaiting publication. Hopefully it will help to educate the clinical community and instate actual clinical parameters using epigenetic diagnostic tools so that doctors can stop approaching CFS as a psychosomatic affect.

  • I would advise the CDC and doctors here to read the following web site to educate themselves about the disease and it’s medical and scientific markers and it’s diagnostics http://www.me-ireland.com

  • In chest pre-exaustion trainning, you need to do dumbell press, not barbell, nor machines. In barbell or machine press, one can use the triceps to compensate for the chest fatigue, wich can’t be done with dumbells.

  • I really dont think there is such a thing like ‘overload’. I think there is an adaptation though. Adaptation from previous training allows you to be better at next. You can’t go fg. 15 reps with 200lbs to failure and next session 15 reps with 205lbs if you havent adopted to 200lbs. Meaning you cant go harder than you can. You can’t add 5 lbs to your lift just to present ‘overload’, you can add 5lbs if you have already improved. training 200lbs (already within your capabilities from previous training) ->adaptation->205lbs (already within your capabilities from previous training) )->adaptation->210lbs (already within your capabilities from previous training). Its not like: I have stuck on 200lb so i must add 5lbs next session to progress. So its not like i have to do more to progress but i progressed so i can do more.

  • Can anybody point me to the episode where Dr. Mike is working leg extensions like a madman and starts maniacally shouting Russian? I’d love to find that clip

  • 0:05 Opening remarks
    0:28 Table of contents
    0:58 Establishing a simple definition of fatigue management
    5:00 Fatigue and its sources
    5:24 Source #1 – Overloading training (substrates, cellular signalling, hormone levels, microtears to muscle and connective tissue)
    9:00 What does too much fatigue interfere with?
    11:32 Establishing a technical definition of fatigue management
    13:00 When should fatigue management take place?
    15:42 Examples of applications of fatigue management
    15:55 Proper Application Example
    17:17 Over-application example
    19:43 Under-application example
    20:47 Program design implication #1 – No way around overload – fatigue is necessary for results.
    21:41 Program design implication #2 – Distinct periods of overloading training and recovery are necessary to attenuate cumulative fatigue.
    24:24 Program design implications #3&4 – Autoregulated methods are best for glycogen depletion and nervous system fatigue, whereas pre-planned methods are best for autocrine, endocrine and tissue damage/shifts.
    27:58 Program design implication #5 – If you don’t need to use fatigue management strategies, you’re violating the overload principle and not training hard enough.

  • There’s a lot on the channel about training for size and strength but not a lot about training to cut while maintaining strength. Can we get a video showing best rep ranges and percent 1RM to work while dealing with the fatigue of being in a deficit for 2 months?

  • Hello Dr Mike Israetel.
    Could you please tell us a little bit more about the amount of volume that leads to the decrease of testosterone levels and the biomarkers that shows this situation?

  • Between Dr. Mike and Coach Greg I’m like 100% on my training knowledge. This channel has the most factual scientific information.

  • “Progressive overload” refers to the necessity of increasing the load to MAINTAIN the difficulty level. You work hard, get stronger, so working harder means increasing the load to keep the same difficulty level, the greater the better. I tell myself I have to challenge to maintain, otherwise I’ll slide backwards. If I’m not exhausted by my workout, I’ve done something wrong.

  • Great info! Would be very interesting with a troubleshooting guide. E.g. how to figure that you’re not eating enough, sleeping too little or whatever it might be. I mean,, how do you pinpoint exactly what kind of fatigue management you’re not doing enough of.

  • I needed this video 4 years ago… but 3 injuries later with 3.5 years of lost gains…. guess Better late then never ����‍♂️����‍♂️��

  • Pre-exhaustion is actually a pretty good method, especially in an injury perspective.
    Why? Because in the high rep single joint movement the slow twitch muscle fibers will get fatigued, so when one moves over to the compound movement one won’t be able to handle as much weight and it will mainly be the fast twtich fibers that does the work.
    Also, one can’t really draw any conclusions from just EMG studies when it comes to this, to see which is best or if there’s any difference at all, one would have to conduct a study over a certain period of time and measure both groups LBM before and after the study.
    Personally i’m conviced that there wouldn’t be any difference between the two methods in such a study, or not if the total volume was the same in both groups.

  • Probably the best video / explanation on the concept of over training. And why it is so important to be aware of fatigue as lifters. We want to continue to make gains but are continuously hitting plateaus. This gives a reason and course of action to break through those plateaus.

  • doesn’t this just mean your secondary muscles will give out before the chest does meaning the secondary muscles took most of the work leaving your chest still fresh. shouldn’t it be the other way around? just asking.

  • i have trained for 53 years controlling the resistance and excellent form work best no more then 2 3 days a week quality over quantity

  • How good an indicator is an elevated resting heart rate to spot fatigue due to overtraining?
    Probably won’t be able to spot tendons close to ripping, but does it give a good general idea?
    What else could I monitor quantifiably besides stagnating progress?