ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

PRE-EXHAUST TRAINING

Updated on February 28, 2012

Exhausting!

PRE-EXHAUST

Remember 1965? The first of each month I rushed to the local drug store to get the latest copy of "Mr. America". There it was; bottom shelf, sandwiched between Popular Mechanics and Motor Trend magazines. Another cover shot of the "Blonde Bomber", Dave Draper. How did he get so big, peaked biceps, and barn door lats? Last year he was a pudgy kid from New Jersey and now he is being worshipped at Muscle Beach. Soon his secret would be revealed as I discovered yet another of Joe Weider's Principles.

Now Weider, (our leader) was the master of marketing. Every technique used by the men in the trenches somehow was developed by Joe and his research team. Every technique was designated as a Weider Principle and assigned an appropriate number. We all knew it was hyped and every article never failed to mention the benefits of taking Weider's Protein 101. But through this marketing maze some techniques emerged that had merit. Whether they actually were conceived by Weider and his "research" was questionable. I tried them all and found value in many of them. Among my favorites and based on my own anecdotal research was the principle of Pre-Exhaust.

To understand Pre-Exhaust you must know the function of the muscles involved in a particular exercise. Each exercise has a muscle that is a primary mover, a synergist, and a stabilizer. The primary movers are responsible for the muscle group movement. The muscles assisting the primary mover are called the synergist. The muscles holding the body in position by keeping it balanced so the exercise can be performed are known as the stabilizers. For example, during the bench press, the pectorals are the primary mover, the front deltoids and triceps are the synergists, and the back, abdominals, and legs that maintain our position on the bench are stabilizers.

The concern when designing a routine is arranging the exercises in an order which maximizes the benefit of each movement. The purpose of the bench press is to work the pectorals but if the shoulders and triceps tire before the chest is completely worked the exercise has limited success. The way around this is to pre-exhaust the pectorals. By performing an isolation exercise first the pectorals are fatigued before they get assistance from the synergists. Those exercises using the synergists are compound exercises and should follow the isolation exercises. Take as an example, the lat cable pull down. Without the upper back being pre-exhausted your biceps (a synergist in the movement) will fatigued first. The lats would be limited by the biceps and therefore never be completely worked. It would be better to pre-exhaust the lats with an isolation movement such as pullovers or stiff-arm pull downs prior to a compound movement like the lat pull down.

The key in pre-exhaust training is isolation exercises first followed by compound movements.

CHEST- Isolation Exercises: Flys, Peck Deck, Cable Crossovers
Compound Exercises: Incline, Flat, Decline Presses

BACK- Isolation Exercises: Pullovers, Stiff-arm Pull Downs
Compound Exercises: Rows, Chins, Pull Downs, Dead Lifts

THIGHS- Isolation Exercises: Thigh Extensions, Leg Curls, Abductor/Abductor
Compound Exercises: Squats, Hacks, Leg Press, Lunges

DELTS- Isolation Exercises: Side, Front, Rear Laterals
Compound Exercises: Shoulder Press, Upright Rows (wide)

TRAPS- Isolation Exercises: Shrugs
Compound Exercises: Cleans, Upright Row (narrow)

TRICEPS- Isolation Exercises: Push downs, Extensions, Kickbacks
Compound Exercises: Dips, Close-grip Bench Press

BICEPS- Isolation Exercises: Concentration Curls, Incline Curls
Compound Exercises: Standing Dumbbell Curls, Barbell Curls

FOREARM- Isolation Exercises: Wrist Curls, Reverse Wrist Curls
Compound Exercises: Hammer curls, Reverse Curls

When performing the compound exercise you will not be able to use as much weight as you normally would. Don't be concerned with the poundage as much as the idea of engaging more completely the fibers for the muscles being worked. The Pre-Exhaust technique is a change of intensity. You will be working harder because you've already pre-exhausted the belly of the muscle on an isolation movement prior to the compound exercise.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)