Pre exhaustion training

[Shamrockbear1]

Anyone who has used this method feel like it's help them grow? Pass plateaus? Currently trying a version of this wanted feedback... Thanks

 

[woodswise]

I don't use it and would not, because the key to muscular growth (and increasing strength) is muscle fiber recruitment, and if your muscle is tired when you do your working set, you can't possibly be moving enough weight fast enough to recruit a significant number of muscle fibers.

Instead, warm up thoroughly but save your energy for maximum effort on the working sets. When you come close to your 1RM or when you hit maximum speed moving a weight, then you'll recruit some serious fibers, and the growth will occur. . .

 

[GiantSlayer]

I find it beneficial when I'm recovering from an injury. It allows me to use a little less weight.

 

[Shamrockbear1]

Here is the routine I'm talking about they do have a heavy set I have not been able to maintain the max percentage the recommend but tell me your thoughts
http://www.fatmanunleashed.com/building-the-ultimate-bicep/

 

[GiantSlayer]

This particular routine is designed for biceps. Smaller muscles can be treated a bit differently than the larger muscle groups. This isn't a good example of pre exhaustion. Typically the concept of preexhaustion is using isolation on a bodypart to exhaust it before hitting a compound movement.

 

[RAIDEN]

I have used preexhaustion in my routines alot. The idea of it was for example on legs, 150 reps of leg extensions, then hit legs with squats/front squats or hack squat for 6-8 reps4/5 sets. Of course i wasnt using max weight on the big movements, but the weight was heavy enough. I only preexhausted with legs, chest and back, once in awhile on shoulders. The pump you get is also another benefit

 

[Shamrockbear1]

This particular routine is designed for biceps. Smaller muscles can be treated a bit differently than the larger muscle groups. This isn't a good example of pre exhaustion. Typically the concept of preexhaustion is using isolation on a bodypart to exhaust it before hitting a compound movement.

But if you follow this theory then if your doing chest you put more recruitment on the triceps so not sure if would work well? the other argument is the triceps are weaker so they become equal during lifting so not sure which is best?

 

[GiantSlayer]

But if you follow this theory then if your doing chest you put more recruitment on the triceps so not sure if would work well? the other argument is the triceps are weaker so they become equal during lifting so not sure which is best?

This is where a good mind muscle connection comes in. If you allow yourself to recruit more tricep then that will be your result. The idea is to go lighter and fatigue the chest through proper intention.