Thursday, September 16, 2010

Increase Workout Intensity with Pre-Exhaust Training!

This is another video I took while visiting family in Belarus, as a followup to my "Travel Workout" I uploaded a couple of weeks ago. I finally made it in to a gym in Minsk.  In this workout I demonstrate a technique called "Pre-Exhaust" training, which is great for hypertrophy (muscle growth)... however, I am limited by what I can do because I am still recovering from a distal bicep tendon partial tear, so I can't use heavy loads for upper body yet.

The nice thing about "Pre-exhaust" is that you can pre-fatigue a target muscle group using an isolation exercise before finishing it off with a compound movement. This still allows you to stress the muscle group adequately without needing to use as heavy of a load.

Some examples include:
  • Chest flyes before Chest press
  • Reverse flyes before Back Rows
  • Dumbell pullovers before Chinups (or Pulldowns)
  • Leg extensions before Squats (although I'm not a big fan of leg extensions in general)
Try out this training method in your next workout and see how it feels!

I still have one more video from Belarus that I will share next week, discussing recovery methods (warning: Sauna footage!), lol.

Watch for that.  Until then, train hard and stay fit!  I invite you to post a comment below if you have any questions or want to share a related story.


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