Improve Lagging Body Parts with Pre-Exhaust Training

As lifters we’re often taught to start with our primary compound lifts first before moving on to  single-joint or isolation work. This is to ensure we’re performing at our freshest and strongest. With pre-exhaust training though, you do the exact opposite, and it’s been proven to be a great method for targeting lagging muscle groups and busting through strength plateaus.

So how does pre-exhaust training work?

Choose an isolation exercise that solely focuses on working the main muscle group you want to target. Complete 2-3 sets of 12-15 reps before moving on to your primary compound movement for that body part. An example would be performing 3 sets x 12-15 Leg extensions to pre-fatigue the quads, before performing Barbell Squats.

Typically when you perform a compound movement, the smaller muscles will fatigue first before the larger muscles do. By pre-exhausting the target muscle group you’re ensuring those muscles are receiving ample overload, allowing for better growth and strength gains. It’s also a great tool for developing mind muscle connection and encouraging better activation of stubborn body parts.

Here are some of my favourite isolation exercises for pre-exhaust training:

LATS – Cable pullovers
DELTS – Side lat raise
CHEST – Cable crossovers
GLUTES – Step Ups
HAMSTRINGS – Lying leg curl
QUADS – Leg extension
TRICEPS – Tricep pulldowns
BICEPS – Concentration curls

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PRE-EXHAUST TRAINING😈@spartansgymkilsyth . This is a great method for targeting lagging muscle groups and busting through strength plateaus💥 . Choose an isolation exercise that solely focuses on working the main muscle group you want to target. Complete 2-3 sets of 12-15 reps before moving on to your primary compound movement for that body part. An example would be performing 3 sets x 12-15 Leg extensions to pre-fatigue the quads, before performing Barbell Squats🏋🏼‍♀️ . Typically when you perform a compound movement, the smaller muscles will fatigue first before the larger muscles do. By pre-exhausting the target muscle group you’re ensuring those muscles are receiving ample overload, allowing for better growth and strength gains. It’s also a great tool for developing mind muscle connection and encouraging better activation of stubborn body parts💪🏼 . Here are some of my favourite isolation exercises for pre-exhaust training: ▪️LATS – Cable pullovers ▫️DELTS – Side lat raise ▪️CHEST – Cable crossovers ▫️GLUTES – Step Ups ▪️HAMSTRINGS – Lying leg curl ▫️QUADS – Leg extension ▪️TRICEPS – Tricep pulldowns ▫️BICEPS – Concentration curls . Tag your training buddy👯‍♀️ and hit SAVE💾 for later! . Outfit👉🏼 @ryderwear NeoNude neon pink set⚡️Save 10%: ANNAM10 www.ryderwear.com.au/annam

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