Pre-Exhaustion
March 26th 2007 10:00
The order in which exercises are combined is an important element in getting the most for the least in weight training. I have written on the importance of placing large body parts first in a workout and how that is best done in a post entitled" "First Things First." My focus today is a little more subtle. It centers around the concept of pre-exhaustion. When used properly this technique can assure that you get significant stimulation of major muscle groups.
Pre-exhaustion is focused on large muscle groups which cannot be trained without the inclusion of the smaller groups. It also concentrates on those movements which involve several muscle groups acting together to perform a considerable task. Pre-exhaustion is essentially using an isolation movement first to the muscle's limit and then doing a compound movement in which other muscle groups participate with that muscle to continue its work. In pre-exhaustion the strength of auxiliary muscles is used to force more out of an already exhausted muscle. Examples do more than explanations.
For the chest a pre-exhaustion workout begins with dumbbell flyes and pec deck sets to the reasonable limit of the pectorals. When the exhaustion of that muscle is nearly complete, the workout turns to dumbbell bench presses with alot of stretch at the bottom of the movement. Deep dips are also capable of fulfilling this function. In both movements the pecs are still being stressed,but the triceps and shoulders lower their direct exposure, allowing the pec stimulation to be continued. At that point a barbell press may be attempted, since participation by other muscles is greates there.
For shoulders the pre-exhaustion workout begins with standing dumbbell flyes and the machines that mimic this movement. When the deltoids are well worked, overhead presses begin. There the triceps and back assist the shoulders and thereby continue their workload.
For legs the trick is to do everything prior to the squat- a granddaddy of a multiple bodypart exercise. Begin with leg extensions and move to heavy leg presses. When the legs are feeling the stress, it is time to start squats. The assistance of the back and the rear-hamstrings will allow sets of squats to continue to put stress on the quads.
Pre-exhaustion should become a standard of your workouts. Its use over a period of months assures that you are working the effected areas to a reasonable limit. It also allows more stimulation in less time. That is a win-win deal. Your servant, as always.
Pre-exhaustion is focused on large muscle groups which cannot be trained without the inclusion of the smaller groups. It also concentrates on those movements which involve several muscle groups acting together to perform a considerable task. Pre-exhaustion is essentially using an isolation movement first to the muscle's limit and then doing a compound movement in which other muscle groups participate with that muscle to continue its work. In pre-exhaustion the strength of auxiliary muscles is used to force more out of an already exhausted muscle. Examples do more than explanations.
For the chest a pre-exhaustion workout begins with dumbbell flyes and pec deck sets to the reasonable limit of the pectorals. When the exhaustion of that muscle is nearly complete, the workout turns to dumbbell bench presses with alot of stretch at the bottom of the movement. Deep dips are also capable of fulfilling this function. In both movements the pecs are still being stressed,but the triceps and shoulders lower their direct exposure, allowing the pec stimulation to be continued. At that point a barbell press may be attempted, since participation by other muscles is greates there.
For shoulders the pre-exhaustion workout begins with standing dumbbell flyes and the machines that mimic this movement. When the deltoids are well worked, overhead presses begin. There the triceps and back assist the shoulders and thereby continue their workload.
For legs the trick is to do everything prior to the squat- a granddaddy of a multiple bodypart exercise. Begin with leg extensions and move to heavy leg presses. When the legs are feeling the stress, it is time to start squats. The assistance of the back and the rear-hamstrings will allow sets of squats to continue to put stress on the quads.
Pre-exhaustion should become a standard of your workouts. Its use over a period of months assures that you are working the effected areas to a reasonable limit. It also allows more stimulation in less time. That is a win-win deal. Your servant, as always.
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