In body building, there are various principles that people follow to encourage muscle growth. One technique that is a bit puzzling especially to those who are new to it is the pre-exhaust technique. The method is confusing because it tires out the muscles prior to doing major lifts. Although this does not make sense at first, pre-exhaust training is proven effective by those who have tried it.
In-Depth Understanding of Pre-Exhaust Training
The principle in pre exhaust training is that when there is great tension, the muscles are forced to work harder which leads to increased muscle growth. Its objective is to make the target muscles as fatigued as possible prior to exposing it to multi-joint exercises. This procedure is developed in order to completely stimulate larger body parts that can be held back when doing multi-joint exercises by weaker body parts.
After pre-exhaustion, your muscles and ligaments are warmed-up before going into compound movements. As a result, you can do more repetitions. During its early stage, the method forces your exhausted muscles to work twice as much with complex effort. This approach is ideal for people who are recovering from an injury or those who just want something different from their routine.
- Employs high-level of intensity
When incorporating pre-exhaustion in your workout you are isolating muscle movements like with leg extensions, flies and pullovers. After doing the isolation, you now proceed to compound exercises like squats, pulldowns and bench press. What happens is that the isolated muscle is considerably fatigued and those used during compound exercise are able to keep up. Hence, you’ve pushed all muscles to its limit.
- Decreases stress on joints and connective tissues
Other bodybuilding techniques would require you to lift heavy weights to encourage muscle growth. Eventually, when you constantly lift heavy weights for a prolonged period of time, it will take a toll on your body. If you stop exercising, then you will lose the momentum. A perfect way to let your body recover but still keep the effort and intensity is through pre-exhaust training.
In this particular technique the weight required is lessened while repetitions are increased. Although the load is lighter, the muscles still work as hard because of the repetitions so there is still continues pressure on your muscles.
- A great way to break your normal routine
Doing the same exercise every day can be boring for you and for your muscles too. The pre-exhaust training is a great way to keep your muscles guessing. You can insert this method to your typical routine so you can add a diverse dynamic to your workout.
Incorporating the Technique to Your Program
After your warm-up exercise proceed to doing two to four sets of isolation movements that are focused on your target muscles for the day. Next, do a compound movement that still uses the same muscles you isolated but this time with the help of the surrounding ones.
Rather than doing the pre-exhaust techniques using repetitions, it is ideally done during a certain period of time. This way you can focus on working the particular muscles rather than concentrating on counting reps. If possible do the isolation movement for 60-75 seconds.
Serious Muscle Growth Through Pre-Exhaust Method
To get the muscle growth you want, you need to be serious with pre-exhaust training. Here are tips on how you can awaken your muscles.
- In about four weeks, try to do the pre-exhaust technique focusing on all body parts before you go back to your normal workout program.
- Take your time when resting in between periods of isolation movements. Spend about 1-2 minutes recovering.
- Don’t forget to still do warm-up exercises prior to pre-exhaust training. Choose a working weight that is slightly heavier, one which you can do 10 repetitions. When doing compound exercise, make sure you choose lesser weight.
- You can do variations with pre-exhaust training and your complete routine but never over train. Learn to listen to your body and stop when you have to.
Many body builders skip the pre-exhaust training because it restricts the amount of weight you can lift when doing compound exercise because it is not done during a time when your energy level is at its peak. But, when you look at it closely, you are actually breaking down the muscles efficiently despite the lesser weight with compound workouts.
With this, you are preserving the condition of your elbows, shoulder, hip and knee joints. This is very vital especially for those doing body-building for an extended period of time.
The Secret to Attaining Muscle Growth Uncovered
The formula to building muscles is actually not a secret at all. It only takes strength training plus food and you’ll have muscle growth. It may sound too simple but it’s true. You just need to lift weight and eat in order to build muscles. Although this sounds easy to achieve, many still fail because they lack the knowledge.
There are various ways in strength training and you can’t just experiment on your own. You need guidance from the experts. You need to understand that your body will only adapt to whatever stimuli it is presented with. For instance, muscle growth is a result of metabolic stress, tension and muscle damage. When your muscles are exposed to these things you’ll see muscle growth.
In pre-exhaust training all those 3 stimuli are tapped. When there is increased volume and load involved your muscles sustains damage. With the decreased rest period and intense volume metabolic stress is experienced. Lastly, by picking an effective movement and with the moderate range of compound exercise, muscle tension is experienced.
Pre-exhaust training is just one effective method to help muscle growth but your option is not limited to this technique. There are other ways on how you can achieve your goals. There are many resources that can give you information. Do your own research or talk to body builders. Also, learn to assess your strengths and know your limitations.
The process may take a while but with patience you get the body you’ve been dreaming about.