Connect with us

Subscribe

Health & Fitness

Increase Your Training Intensity – Pre-Exhaustion

Pre-exhausting primary muscles is a useful means of intensifying the exercise process.

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article, I outlined the ways in which you can intensify your training. Here we’ll focus on the role that pre-exhaustion has to play in intensifying the training effect.

Also: How to Stretch your Way to Fitness

When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve the use of the triceps which is a relatively small and weak muscle. When performing the incline bench press, for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise.

How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits, there should be no rest between the pre-exhaust exercise and the main compound exercise.

Beginners don’t need to worry about pre-exhaust routines but when they advance to the intermediate level they can be introduced once a week for each body part.

Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:
Biceps – barbell curls and close-grip, palms-up pulldowns.
Triceps – press downs and dips.
Pectorals – flyes and bench presses.
Lats – dumbbell pullovers and barbell rows.
Deltoids – dumbbell laterals and presses behind neck.
Traps – shrugs and upright rows.
Thighs – leg extensions and squats.

Newsletter Signup

Get the latest fitness models, tips, and pop culture news delivered straight to your inbox.

Trending

6 Cardio Exercises You Should Be Doing

Health & Fitness

Know Your Muscle Building Exercises – The Legs

Health & Fitness

Katelyn Runck is Fitness Gurls May/June Cover Gurl

Gurls

Party Gurl

LynxMode

The 15 Most Beautiful Female Physiques in WWE Today

Pop Culture

Sarah E. Evans Valentine’s Day Special

Gurls

Hope Beel Fitness Gurls Cover Athlete

Gurls

Hope Beel Fitness Gurls Video Teaser

Gurls

Golf Goddess Paige Spiranac in a Bikini is one of the Best Things

Pop Culture

Hope Beel is Still the Greatest

Gurls

Alexis Ren Is Killing The Game on Instagram

Pop Culture

Kate Beckinsale is still one of the Best

Pop Culture

Newsletter Signup

Get the latest fitness models, tips, and pop culture news delivered straight to your inbox.

Copyright © Fitness Gurls. Fitness Media Holdings, LLC. All Rights Reserved.
Use of this site constitutes acceptance of our Privacy Policy. Fitness Gurls may receive compensation for some links to products and services on this website.

Connect
Newsletter Signup

Get the latest fitness models, tips, and pop culture news delivered straight to your inbox.

Wordpress site Developed by Fixing WordPress Problems