As the name suggests, Pre-Exhaust training is a system that aims to Exhaust/Fatigue a certain muscle group. This is done using an isolation exercise such as a flye or extension before moving on to a compound lift such as a press or squat.
Why Use Pre-Ehxaust?
It is important to understand that muscles work in pairs to perform movements, for example the chest pairs with the triceps to push whilst the back pairs with the biceps to pull.
With this in mind, picture the size difference between the biceps and the back, which one do you think will fatigue first? Given the biceps considerably lower size and power output its very likely that their fatigue would prevent us from fully overloading the back.
This is where Pre-Exhaust training comes in, by using an isolation exercise such as a reverse flye we can start to fatigue the back without placing stress on the biceps, this ultimately will allow us to perform a greater volume on the compound exercise.
Studies have shown that Pre-Exhaust training is an effective method for allowing a greater volume of work resulting in greater overload and muscular adaptation.
How Do I Use Pre-Exhaust?
Perform 1-2 isolation exercises on your target muscle group (3-4 sets each) before moving to 2 compound exercises (3-4 sets each).Isolation Exercises:
- Chest: Flyes, Cable Cross Over
- Back: Reverse Flye, Reverse Cross Over, Straight Arm Pulldowns/Pullovers
- Shoulders: Side Lateral Raises, Front Lateral Raises,
- Legs: Leg Extensions, Hack Squats, Leg Presses or Squats