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Pre-Post Exhaust Training
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Combining Pre-Exhaust and Post-Exhaust Training
When it comes to resistance training, there are numerous techniques and methods designed to target and stimulate muscle growth in different ways. Two popular techniques that have gained attention in the fitness world are pre-exhaust training and post-exhaust training. In this article, we will delve into the concepts of pre-exhaust and post-exhaust training, explore how they can be combined for maximum benefit, and provide a sample pre-post exhaust training program.
Understanding Pre-Exhaust Training
Pre-exhaust training involves performing an isolation exercise targeting a specific muscle group before immediately moving on to a compound exercise that recruits multiple muscles, including the pre-fatigued muscle. The principle behind pre-exhaust training is to exhaust the target muscle with an isolation exercise, such as leg extensions before squats, to ensure that the target muscle reaches failure before the assistance muscles.
Benefits of Pre-Exhaust Training
1. Increased Muscle Activation: By pre-fatiguing the target muscle, you can ensure that it is fully engaged during compound movements.
2. Enhanced Mind-Muscle Connection: Pre-exhausting a muscle helps in establishing a stronger mind-muscle connection, improving muscle recruitment and engagement.
3. Overcoming Weak Links: Pre-exhaust training can help address muscle imbalances and ensure the target muscle receives adequate stimulation during compound movements.
Understanding Post-Exhaust Training
Post-exhaust training, on the other hand, involves performing a compound exercise followed immediately by an isolation exercise targeting the same muscle group. This technique aims to further fatigue the muscles after the compound exercise, maximizing the muscle's growth potential by targeting it with additional work.
Benefits of Post-Exhaust Training
1. Increased Muscle Fatigue: By performing an isolation exercise after a compound movement, you can extend the time under tension for the target muscle, leading to increased muscle fatigue and growth.
2. Variation in Stimulus: Post-exhaust training provides a different stimulus to the muscles, helping in breaking plateaus and promoting muscle growth.
3. Improved Muscle Definition: By targeting the muscle with both compound and isolation movements, you can enhance muscle definition and detail.
Pre-Post Exhaust Training
Now that we have a clear understanding of pre-exhaust and post-exhaust training, the question arises - can these two techniques be combined for even greater benefits? The answer is yes. By strategically integrating pre-exhaust and post-exhaust training into your workout routine, you can maximizes muscle growth and strength gains.
To effectively combine pre-exhaust and post-exhaust training into your workout routine, it is essential start with an isolation exercise followed immediately by a compound exercise and immediately back to the isolation exercise - all with no rest in between.
Just like any other training program, ensure progressive overload by increasing weights or repetitions over time to continue challenging the muscle for growth.
Sample Pre-Post Exhaust Training Routine
Workout A
Chest
Pec Deck
Bench Press
Pec Deck
Back
Pullover
Barbell Row
Pullover
Biceps
Dumbbell Curl
Palm Up Pulldowns
Dumbbell Curl
Calves
Seated Calf
Standing Calf
Seated Calf
Workout B
Thighs
Leg Extension
Squat
Leg Extension
Hamstrings
Leg Curl
Stiff Leg Deadlift
Leg Curl
Shoulders
Lateral Raises
Press
Lateral Raises
Triceps
Triceps Pushdown
Bench Dips
Triceps Pushdown