Pre-exhaustion Training

Pre-exhaustion Training: Pre-exhaustion training refers to a resistance training technique in which a single-joint (isolation) exercise is performed immediately before a multi-joint (compound) exercise that includes the same muscles. The intent is to fatigue the muscle targeted during the single-joint exercise and increase the activity of other muscles contributing to the multi-joint exercise. The exercises are performed sequentially, typically without rest.

Applied Example: A common pre-exhaustion sequence involves performing tricep extensions (an isolation exercise) immediately followed by the bench press (a compound exercise). The rationale is to fatigue the triceps brachii during the extensions to increase activation of the pectoralis major during the bench press. Unfortunately, research only half supports this premise.

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Summary of Research Findings: Electromyographic (EMG) data indicate that pre-exhaustion with a single-joint exercise may reduce activation of the targeted muscle during a subsequent multi-joint exercise (likely due to fatigue) but may or may not increase the activity of the other muscles recruited during the subsequent multi-joint exercise. For example, a study by Augustsson et al. compared leg press with and without leg extension for pre-exhaustion. The findings demonstrated that during the leg press, the average surface EMG activity of the rectus femoris and vastus lateralis was significantly lower following a set of leg extensions, but the average surface EMG activity of the gluteus maximus was similar with and without leg extensions (1).

Recommendations: Although studies like the one above confirm that pre-exhaustion has at least some of the intended effects on neuromuscular recruitment patterns, additional research demonstrates reductions in force production, movement velocity, and training volume during the multi-joint exercise. See Acute Variables: Exercise Order for more details. Previous reviews have emphasized the importance of force and velocity in the development of strength, power, and potentially hypertrophy (Acute Variables: Repetition Tempo ), and have also linked reductions in repetitions per set with diminished improvements in strength and hypertrophy (Acute Variables: Repetition Range ). In summary, while pre-exhaustion alters EMG activity, the reductions in multi-joint exercise performance suggest that this strategy should not be recommended for training purposes.

Frequently Asked Questions (FAQs)

What is an example of a pre-exhaustion set for the chest, the back, and the legs?

Chest (Triceps Pre-exhaustion): Triceps Press-Down → immediately followed by Barbell Bench Press - Fatiguing the triceps first will reduce their contribution to the bench press.
Back (Biceps Pre-exhaustion): Biceps Curl (EZ-Bar or Dumbbell) → immediately followed by Lat Pull-Down (Wide-Grip) - Pre-fatiguing the biceps reduces their ability to assist during the pull-down.
Legs (Quadriceps Pre-exhaustion): Leg Extension → immediately followed by Barbell Back Squat - Fatiguing the quadriceps prior to the squat reduces their ability to assist during squats.
Back (Posterior Deltoid Pre-exhaustion): Rear Delt Fly → immediately followed by Seated Row (Neutral Grip): Pre-fatiguing the posterior deltoid may reduce its role in the row.

Is pre-exhaustion training effective for hypertrophy?

There is no evidence to suggest that pre-exhaustion training is superior to traditional set structures for hypertrophy. Although pre-exhaustion may increase perceived exertion, pre-exhaustion also significantly affects performance during multi-joint exercise, which could be detrimental to optimal improvement.

Is pre-exhaustion useful for targeting a "lagging" muscle?

Although pre-exhaustion may seem like a logical way to emphasize a specific muscle, research suggests that fatigue reduces the contribution of the targeted muscle during the subsequent multi-joint movement. Additionally, research suggests that muscles recruited during a multi-joint movement may hypertrophy as much as they would if targeted by a single-joint (isolation) exercise. A better approach for lagging muscles may be to increase the exercise volume for that muscle by targeting that muscle with a couple of additional sets at the end of a training session. However, be cautious; 1-2 extra sets are likely sufficient, and excessive additional sets may actually hinder improvements over time.

Should pre-exhaustion be used in strength or power training?

No. Due to its detrimental effect on force output and velocity, pre-exhaustion training is not recommended in programs aimed at maximizing strength or power.

What is the difference between pre-exhaustion and compound sets?

Pre-exhaustion involves targeting the same muscle group with an isolation exercise, followed by a compound movement. In contrast, compound sets pair two different exercises for the same muscle group, without necessarily intending to isolate a muscle first.

Referenced Study

Augustsson, J., Thomeé, R., Hörnstedt, P., Lindblom, J., Karlsson, J., & Grimby, G. (2003). Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Journal of Strength and Conditioning Research, 17(2), 411–416.

Pre-exhaustion Training