What is the method of pre-exhaustion, and why is it necessary?

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-11-216

Hello. Probably, many of you have heard about this method in bodybuilding. I will try to briefly define it.

The pre-exhaustion method involves intentionally fatiguing (or "pre-exhausting") the target muscle group with isolation exercises before performing a compound exercise.

As most of you know, the classic scheme is to perform compound exercises first, and then isolation exercises afterward.

Isolation exercises are those in which only the target muscle group or a single muscle is worked. For example:

This is a compound exercise for the thigh muscles. And...

– this is an isolation exercise.

So in the classic scheme, we first train the entire body and then work on specific muscles, "finishing off" with isolation exercises. This approach is quite logical from a physiological standpoint.

However, with the pre-exhaustion method, everything is done the other way around. For instance, we might first perform leg extensions on a machine, and only then go to squat. This means we intentionally fatigued the hip extensors before squatting, where those same muscles also work, but in conjunction with other muscles.

Why do this?

1. To load the target muscles more effectively. Many may say that the classic scheme can achieve this too. Generally, yes. But the classic scheme does not provide the advantages described below.

2. To expend less energy during training. After all, you expend the most energy during compound exercises. Following pre-exhaustion, you won't be able to lift the same weights or perform as many repetitions in compound exercises as before. At the same time, the target muscle group gets fatigued just as well as it would with the classic scheme. However, you expend less energy. In other words, if your goal is to fatigue the muscles, you can achieve the same result with less effort.

3. To recover more quickly after training. This smoothly follows from the second point. Since you've exerted less effort, you'll recover faster. This makes perfect sense.

4. In addition to all mentioned above, some individuals, due to various bodily peculiarities, may find that the secondary muscles fatigue before the target muscle during compound exercises. In this case, they will stop the exercise before the target muscles are adequately fatigued.

For example, many know that during leg presses, the target muscle group is the triceps, and the secondary muscle is the chest. However, for some, the chest tires out before the triceps during this exercise. Thus, the person can no longer perform the exercise, even though the triceps are not yet fatigued properly. Therefore, in such cases, the pre-exhaustion method might serve as a solution. You can fatigue the triceps before performing bench presses, for example, by using...

And then go on to perform close-grip bench presses.

Conclusions

1. The pre-exhaustion method is used only in bodybuilding and solely for mass building since it does not allow for working with heavy weights in compound exercises. Consequently, strength does not increase from it.

2. This method significantly reduces the risk of injuries during training for the same reason – lighter weights in compound exercises.

3. It is well-suited for those who train frequently (4-5 times a week), as you will fatigue less during workouts and recover more quickly. It can also be implemented if you are constantly overtraining and not managing to rest between workouts.

4. Additionally, it is suitable for those who do not enjoy performing compound exercises, and there are quite a few such people. However, keep in mind that it is not possible to use this method and simultaneously set records in the compound exercises for which you are using it.

5. Personally, I hardly ever use this method. After all, I've never engaged in bodybuilding. In the past, I practiced powerlifting, and now I focus on weightlifting. In these sports, this method is generally useless.

6. I want to emphasize once again that the pre-exhaustion method is justified ONLY when training for mass. Good luck!