Pre-exhaustin

gc · 03-07-2005, 12:38 AM

What u guys think of pre-exhaustin a bodypart before goin into your main exercise ? Eg. Lateral raises before shoulder pressin, Flys before benchin, Leg extensions before squats etc etc. Always started my routines with warm up then straight into main buildin exercise, but im told that providin form is good n u use a workable weight this method can be just as good if not better. What u think ???

zx9rjas. · 03-07-2005, 03:28 AM

It does add something different to your routine.

Its best to switch from one to the other every few weeks to reap the benefits from both training methods

redspy · 03-07-2005, 04:52 AM

The studies I've seen suggest it's not that effective, but I agree with zx that it's good to use it occassionally to stop your progress going stale.

insomnia_boy · 22-08-2005, 06:50 PM

i agree with both zx and redspy....that you can use them once in awhile but not regularly because its not that effective.

i have tried that method before and it didn't work for me. it felt like a wild warm up that wasted my power for my working sets. it made me feel weak and burnt-out. i had a very disappointing workout.

btw if you plan to use that method bro please be cautious...try to lessen the weight of your work sets...you might get injured man

garrilla · 27-08-2005, 10:25 AM

pre exhaust sounds good in theory, working the primary muscle before the compound exercise so that it is the muscle that reaches failure first and so gets hit hardest however i've never found it that effective in practise as it reduces the amount of weight used in the main exercise and i'm a firm believer in training as heavy as possible for the best gains.

jimbo999 · 29-08-2005, 10:32 AM

i could not imagine doing leg extensions heavy before squating. cant beleive this method would be productive for the long term

reef · 30-08-2005, 11:01 PM

Some people tend to benefit greatly from pre-exhausting and see great gains from it. Others (like myself) do not really respond to it.

When I did it I did 8 weeks pre-exhausting and then a week off followed by another 8 weeks without the isolations. I did get some gains in strength but didnt make much in the way of mass gains with it.

And yes, I did leg extensions before squatting and proceeded to puke up afterwards, so it is intense if anything

insomnia_boy · 26-09-2005, 08:46 PM

so does it work for anyone here?! hahahaha! anyone here who says that it is effective?

zx9rjas. · 26-09-2005, 11:16 PM

I'm actually super setting while dieting to keep the intensity up, which is similar.

For example

I do a set of squats to failure and then move immediatly to leg extensions

Same for other exercises such as bench then flyes

Always working the compound heavier movement first before hitting the muscle with isolation movements

J

Bungee · 27-09-2005, 11:13 AM

Quote:

Originally Posted by insomnia_boy

so does it work for anyone here?! hahahaha! anyone here who says that it is effective?

yeah Ive used a pre-exhaust / triple drop style of training for years with good enough results which kept me using it!
when I do it I follow the old routines of Paul Borreson which are brutal :twisted:

obviously you cant lift as heavy as a 'regular' routine but thats to be expected and not the aim of this style anyway.

03-07-2005, 12:38 AM	#1 (permalink)
gc Under Construction Join Date: May 2005 Location: doncaster Posts: 23 Rep Power:	Pre-exhaustin What u guys think of pre-exhaustin a bodypart before goin into your main exercise ? Eg. Lateral raises before shoulder pressin, Flys before benchin, Leg extensions before squats etc etc. Always started my routines with warm up then straight into main buildin exercise, but im told that providin form is good n u use a workable weight this method can be just as good if not better. What u think ???

03-07-2005, 03:28 AM	#2 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	It does add something different to your routine. Its best to switch from one to the other every few weeks to reap the benefits from both training methods ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

03-07-2005, 04:52 AM	#3 (permalink)
redspy Making Progress Join Date: Mar 2005 Location: Way Out West Posts: 578 Rep Power:	The studies I've seen suggest it's not that effective, but I agree with zx that it's good to use it occassionally to stop your progress going stale. ______________________ IronArena.com

26-09-2005, 11:16 PM	#9 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	I'm actually super setting while dieting to keep the intensity up, which is similar. For example I do a set of squats to failure and then move immediatly to leg extensions Same for other exercises such as bench then flyes Always working the compound heavier movement first before hitting the muscle with isolation movements J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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22-08-2005, 06:50 PM	#4 (permalink)
insomnia_boy Under Construction Join Date: Aug 2005 Posts: 11 Rep Power:	i agree with both zx and redspy....that you can use them once in awhile but not regularly because its not that effective. i have tried that method before and it didn't work for me. it felt like a wild warm up that wasted my power for my working sets. it made me feel weak and burnt-out. i had a very disappointing workout. btw if you plan to use that method bro please be cautious...try to lessen the weight of your work sets...you might get injured man

27-08-2005, 10:25 AM	#5 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	pre exhaust sounds good in theory, working the primary muscle before the compound exercise so that it is the muscle that reaches failure first and so gets hit hardest however i've never found it that effective in practise as it reduces the amount of weight used in the main exercise and i'm a firm believer in training as heavy as possible for the best gains.

29-08-2005, 10:32 AM	#6 (permalink)
jimbo999 Under Construction Join Date: Mar 2005 Posts: 85 Rep Power:	i could not imagine doing leg extensions heavy before squating. cant beleive this method would be productive for the long term

30-08-2005, 11:01 PM	#7 (permalink)
reef Under Construction Join Date: Jul 2005 Location: Yorkshire Posts: 95 Rep Power:	Some people tend to benefit greatly from pre-exhausting and see great gains from it. Others (like myself) do not really respond to it. When I did it I did 8 weeks pre-exhausting and then a week off followed by another 8 weeks without the isolations. I did get some gains in strength but didnt make much in the way of mass gains with it. And yes, I did leg extensions before squatting and proceeded to puke up afterwards, so it is intense if anything

26-09-2005, 08:46 PM	#8 (permalink)
insomnia_boy Under Construction Join Date: Aug 2005 Posts: 11 Rep Power:	so does it work for anyone here?! hahahaha! anyone here who says that it is effective?