Pre exhausting?

**Bjwr** · 10-17-2012, 07:11 PM

Hey guys what's everyone's ideas on pre exhausting?

And if possible could use help me with how to pre exhaust in a workout.

Chest : flyes/bench press
Back: ??
Shoulders: ??
Arms:??
Legs:??

**M302_Imola** · 10-18-2012, 05:44 AM

The general concept with pre exhausting is you start with an isolation exercise, such as leg extensions, to fatique the muscle before you move into to your heavy compound movement which in this case would be squats or leg press. Pre exhausting is a useful technique but I would only use this every now and then as you won't be able to move as much weight on your main compound exercises. A sample layout might look like this:

Chest: db flyes before flat bench barbell
Back: cable low rows before weighted pullups or deadlifts
Shoulders: side delt raises before military press
Biceps: isolation curls before straight bar curls
Triceps: rope pull downs before close grip press or skull crushers
Legs: leg extensions and/or hamstring curls before squats

**baseline_9** · 10-18-2012, 05:50 AM

Originally Posted by M302_Imola

The general concept with pre exhausting is you start with an isolation exercise, such as leg extensions, to fatique the muscle before you move into to your heavy compound movement which in this case would be squats or leg press. Pre exhausting is a useful technique but I would only use this every now and then as you won't be able to move as much weight on your main compound exercises. A sample layout might look like this:

Chest: db flyes before flat bench barbell
Back: cable low rows before weighted pullups or deadlifts
Shoulders: side delt raises before military press
Biceps: isolation curls before straight bar curls
Triceps: rope pull downs before close grip press or skull crushers
Legs: leg extensions and/or hamstring curls before squats

Well covered except the idea that it's a bad thing because u can't move as much weight on the second compound movement...

That's the whole point.... The fact is that u have fatigued the target muscle in isolation.... It puts the secondary muscle in a stronger state and allows for the target muscle group to reach complete failure alone

**baseline_9** · 10-18-2012, 05:50 AM

And pull overs for lats is good

**kronik420** · 10-18-2012, 07:43 AM

i usually pre exhaust my chest with DB flys before doing DB or BB bench, so that my chest fails before my tris..

**marcus300** · 10-18-2012, 10:27 AM

Can't explain any better than the previous post but I can give you some feedback on pre-exhaust. Ive used this protocol many times and still do to this day.Its an excellent way to increase the intensity and hit the muscle in a different way. It is also great at keeping injuries at bay yet still building tissue

**Bjwr** · 10-18-2012, 01:43 PM

Thanks a lot for the info guys!

**kelkel** · 10-18-2012, 08:56 PM

I think it's a great tactic to employ on occasion. I did it Wednesday for legs supersetting extensions with verticle leg presses. Then finished with higher rep, moderate weight squats. Fried. I'll use it if time is of the essence or as a tactic to just keep the weight down a bit and still kill the muscle.

**M302_Imola** · 10-19-2012, 05:57 AM

Originally Posted by baseline_9

Well covered except the idea that it's a bad thing because u can't move as much weight on the second compound movement...

That's the whole point.... The fact is that u have fatigued the target muscle in isolation.... It puts the secondary muscle in a stronger state and allows for the target muscle group to reach complete failure alone

I agree w/ you baseline, maybe I just worded that wrong. I just simply meant I wouldn't pre-exhaust every body part every workout. I use this technique on occasion but not every workout.

Originally Posted by marcus300

Can't explain any better than the previous post but I can give you some feedback on pre-exhaust. Ive used this protocol many times and still do to this day.Its an excellent way to increase the intensity and hit the muscle in a different way. It is also great at keeping injuries at bay yet still building tissue

good looking out Marcus...I've used this technique before when injuries are present and find it effective.

**marcus300** · 10-19-2012, 07:21 AM

Originally Posted by M302_Imola

I agree w/ you baseline, maybe I just worded that wrong. I just simply meant I wouldn't pre-exhaust every body part every workout. I use this technique on occasion but not every workout.

good looking out Marcus...I've used this technique before when injuries are present and find it effective.

Yes I should of mentioned that aswell, its good and pevention and also excellent when they are present but yoiu still want to work the muscle