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| Training Intensity Principles: Pre-Exhaust
Principle |
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Shock Training: Introduction to Pre-Exhaust
In certain exercises, many different muscles are stimulated in one
lift. However, some of those muscles used reach temporary muscular
failure before others. For example, when you perform the bench
press exercise, you are using your pectorals, as well as your
triceps and front deltoids. Since your triceps and front deltoids
are smaller muscles, they will likely reach muscular failure before
your pectorals. To compensate for this, you can perform dumbbell
flies first, which will isolate and exhaust the pectorals.
Afterwards, when you perform the bench press exercise, the
pectorals, which are already tired, will go to a fatigue at the
same time as the other muscles.
Pre-Exhaust Routine
The pre-exhaust routine is based on the concept of attacking a muscle area. First, you must exhaust it with an isolation exercise, and then immediately perform a combination movement that utilizes this target muscle. As a result, the muscle which is isolated is forced to work. It has to perform at its maximum limit because it is already pre-exhausted from the previous exercise.
Rest Interval
It is extremely important when performing this shock routine to leave ensure that there is no rest interval between the isolation movement and the combination movement. As an example, even a very minimal rest interval, for example, only 15-20 seconds, will bring about an 80 percent rate of recovery. That is a very big number for a shock routine that relies on what is essentially a 0 rest interval! Too much, to say the least.
Newbies to Pre-Exhaust
Those who are just beginning to utilize the pre-exhaust shock training principle should limit their sets to two, using something less than maximum poundage for the earlier workouts. As time goes on and your experience level increases, you will want to increase the amount of weight you use from one workout to the next, and get closer to maximum poundage.
Example of a Pre-Exhaust Routine
Pre-Exhaust Training
| Muscle Group |
Exercise |
Sets |
Reps |
| Shoulders |
Lateral Dumbbell Raise |
3 |
12 |
|
Press Behind the Neck |
3 |
8 |
| Chest |
Flat Bench Flye |
3 |
10 |
|
Bench Press |
3 |
8 |
| Quads |
Leg Extension |
3 |
12 |
|
Squat |
3 |
10 |
| Back |
Bent-Arm Pullover |
3 |
15 |
|
T-Bar Row |
3 |
10 |
| Abs |
Crunch |
3 |
15 |
|
Hanging Leg Raises |
3 |
20 |
| Calves |
Standing Calf Raise |
3 |
25 |
|
Seated Calf Raise |
3 |
12 |
| Biceps |
Preacher Bench Curl |
3 |
12 |
|
Standing Barbell Curl |
3 |
10-12 |
| Triceps |
V-Bar Triceps Pressdown |
3 |
12 |
|
Narrow Grip Bench Press |
3 |
10 |
| Forearms |
Reverse Wrist Curl |
3 |
12 |
|
Reverse Curl |
3 |
15 |
Targets of the Above Routine
Using the above routine as an example, below is a table illustrating the goals of involving the individual exercises listed. As you can see, the pre-exhaust training intensity principle is capable of providing a very balanced workout while shocking your muscles into new growth.
Targets
| Exercise |
Target |
| Lateral Dumbbell Raises |
Medial (Side) Deltoid Head |
| Press Behind the Neck |
Posterior (Rear) Deltoid Head |
| Flat Dumbbell Flies |
Middle / Inner Chest |
| Bench Press |
Lower Chest / Overall Strength |
| Leg Extension |
Lower Thigh Development |
| Squat |
Lower Thigh Development / Overall Strength |
| Bent-Arm Pullover |
Upper Back and Lat Thickness |
| T-Bar Row |
Lat Development / Middle Back Thickness |
| Crunch |
Upper Abs |
| Hanging Leg Raises |
Lower Abs |
| Standing Calf Raise |
Gastrocnemius Muscles |
| Seated Calf Raise |
Soleus Muscle |
| Preacher Bench Curl |
Biceps Length and Lower Thickness |
| Standing Barbell Curl |
Overall Biceps Mass / Strength |
| V-Bar Triceps Pressdown |
Triceps Outer Head |
| Narrow Grip Bench Press |
All Heads / Overall Pressing Power |
| Reverse Wrist Curl |
Upper Forearms / Wrist Extensor Muscles |
| Reverse Curl |
Inner Forearms / Wrist Flexor Muscles |
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