A Tired Muscle Is A Stronger Muscle - How Pre-exhausting Works Best

The theory behind this type of training is not very complicated

, but it is definitely very effective. This type of training can be used for any targeted muscle, and with substantial results. The idea of pre-exhaust training is a two step process. The first step is to work the targeted muscle to exhaustion, and then without any rest, immediately go to an exercise that works a larger muscle group the includes the targeted muscle.

For instance, if you are targeting the gluteus maximus and the gluteus medius AKA "The Glutes" start with 10 to 15 reps, or at least as many reps as it takes to reach exhaustion, of an isolation exercise. In the case of glutes, glute push ups are a good example of an effective isolation exercise. These are done by laying on the floor on your back. Bend your knees at about 90 degrees with your feet flat on the floor.

Now, with the bulk of the pressure focused on your heels, push your hips up to the ceiling. Concentrate on squeezing your butt throughout the exercise, and holding that squeeze. Go until exhaustion. If you find that you have enough strength to do very high reps of these glute push ups, then try doing one leg at a time by crossing a foot over the alternate knee.

Now immediately, without taking the slightest break, go to an exercise that will work another muscle group that includes the glutes. Squats would be a good example. As I said you want to make sure that your isolated muscle is completely exhausted first for it to be ultimately effective. So, be sure to do the isolation exercise "till ya can't do no more" then while it's all out of gas, go to the exercise that will work the isolated muscle on the sidelines a bit.

When you do this second exercise, be sure to use a heavy weight. You want enough resistance to allow you to only be able to do about 8 to 10 reps. In this case, squats. Also, while doing the secondary exercise, be sure to squeeze the isolated muscle, like we did in the primary, exhaustion exercise.

Another example for another part of the body would be preacher curls and then palms in pull ups. The theory is the same. Do curls on the preacher bench, I would recommend that you forego the full range of motion, and start with the arm bent at about 120 degrees as opposed to all the way extended. Now bang out 12 to 16 reps until the biceps are exhausted. Again, without any rest, get on the pull up bar with the palms of your hands facing inward, and a fairly close grip - a bit less than shoulder width, do pull ups to failure.

This time go with the full range of motion. You may not get many reps, as your biceps will be very worn out, so if you need to cheat on a few do so. This is best achieved by keeping a stool under the pull up bar, and using a leg to assist the arms. A spotter will do an even better job at helping you burn out those last few to get a total of 6 to eight.

by: Dane Fletcher

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