The first step, naturally, is to recognize your weaknesses and learn to recognize when other, often surrounding muscles are compensating for them, so that you can develop a strategy that will make those muscles work harder and get stronger. Next comes pre-exhaust training, which is an excellent technique for bringing up weaker areas and boosting overall muscle gains. Read more to learn more.
The Pre-Exhaust Method
Pre-exhaust training will offset your body’s ability to adapt to a
certain exercise stimulus and that’s exactly what you need when
struggling with a body part that appears reluctant to grow stronger and
bigger. In other words, the pre-exhaust method allows you to isolate the
target muscle very effectively from the get go and achieve greater
hypertrophy by the end of the routine, which is why lifters also use it
to burst through training plateaus.
As the name implies, pre-exhausting stands for pre-fatiguing a certain muscle with the help of a single-joint, isolation exercise, before moving on to multi-joint, compound movements that target the same muscle.
This forces your muscles to work twice as hard on the compound movements, ensuring muscular fatigue will happen first, before neurological fatigue sets in. During the compound exercises, you will have fresh secondary muscles to help you move the weight, but you will not be able to use as much weight as you normally would. That’s not a problem, though, because this type of training makes sure that you exit the gym with the greatest number of overloaded muscle fibers possible.
As the name implies, pre-exhausting stands for pre-fatiguing a certain muscle with the help of a single-joint, isolation exercise, before moving on to multi-joint, compound movements that target the same muscle.
This forces your muscles to work twice as hard on the compound movements, ensuring muscular fatigue will happen first, before neurological fatigue sets in. During the compound exercises, you will have fresh secondary muscles to help you move the weight, but you will not be able to use as much weight as you normally would. That’s not a problem, though, because this type of training makes sure that you exit the gym with the greatest number of overloaded muscle fibers possible.
This article originally appeared on : fitnessandpower.com
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