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Pre Exhaust Training
What is pre exhaust training?
Pre-exhaust is an excellent technique for getting the muscle to get past the point of failure and to really shock it into growth. This involves using both compound and isolation exercises to ensure that muscle fatigue sets in before neurological fatigue sets in.
The way that this is done is by starting with a single joint movement or isolated movement you then do that set to the point of positive failure and then move onto a compound movement where your body will be able to continue working the pre-exhausted muscle beyond that point of failure by using other associated muscle groups.
The advantage of this is that it will often shock your muscles to break through a plateau that you might have reached. The other advantage of doing pre-exhaust is that you can use the stable exercise of the single joint movement to get the tendons and ligaments neurologically prepared for the onslaught to come.
It is important to note here that using pre-exhaust techniques in your workouts is an advanced training method and should not be done by beginners who have been training for less than a year. The principal mixers compound movements with isolated movements.
Pre exhaust chest workout
A good example of a pre-exhaust workout for chest would be doing a single joint or isolated movement like dumbbell flys, then without resting to move directly onto a compound movement like bench press.
Obviously there are a great many variations on this. For example doing cable crossovers until the point of failure and then going directly to dips where you will be doing dips with pre-exhausted pecs. This will be something that your body is not used to and it will call in all associated muscles in order to help out.
You will find that when doing these kinds of pre-exhaust exercises for the first time that you will not be able to perform the compound exercise with as much weight. It is important to keep your technique as strict as possible when doing the last movement.
It takes a bit of practice to get used to but you will find that it will help you break through any plateau that you might be stuck on. Just as when doing forced reps it is important that these exercises are not done this way very often and that you are getting plenty of rest between doing these sets and reps.
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