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The Pre-Exhaust Principle For Bodybuilders

The bodybuilding effect results from full stimulation and innervation of as many fibres in the muscle as possible. Some muscles, however, are bigger than others and, when used in combination with smaller ones, will result in unused fibre still available when the smaller muscles are totally exhausted.

Pre-Exhaust For Muscle Growth

The pre-exhaust routine is based on the concept of attacking a muscle area. Firstly, you need to exhaust it with an isolation exercise, and then immediately complete a combination movement that utilises the target muscle. The muscle that’s isolated is forced to work as a result. It has to perform at its maximum limit, because it has already been pre-exhausted from the previous exercise.

Pre-Exhaust Principle Training Tips

Plan your training so that you isolate and fatigue the big muscle first, before training it with smaller ones. For example, when doing a bench press, you use your pectorals, front delts, and triceps combined. The pectorals are the strongest of these muscles, and the weight is pressed up, the delts and triceps fail long before the pectorals. To make up for this, do Dumbbell Flyes first, which ensures that the pectorals are isolated and pre-exhausted. Then if you proceed to do bench presses, the pectorals, which are already tired, will go to fatigue at about the same time as the other muscles. Pre-exhaustion is useful as part of your training to fatigue smaller auxiliary muscles to ensure that the main muscle is fully stimulated doing an exercise. This technique increases the level of muscle innervation and stimulation achieved. This is one of the Power Training Principles.

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