Pre-exhaustion Training
Pre-exhaustion Training
Definition:
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 targeting the same primary muscle group, with the intent of fatiguing the targeted muscle prior to the more complex movement. The exercises are performed sequentially, typically without rest.
Applied Example:
A common pre-exhaustion sequence for the chest might involve performing dumbbell flyes (isolation) followed immediately by the bench press (compound). The rationale is to fatigue the pectoralis major during the flyes so it becomes a limiting factor during the bench press, increasing activation and perceived intensity of the target muscle.
Summary of Research Findings:
Most research suggests that pre-exhaustion training reduces repetitions per set, peak velocity, force output, and total volume performed during the compound exercise. Electromyographic (EMG) data indicates that pre-exhaustion may reduce activation of the targeted muscle during the subsequent compound movement, likely due to fatigue, while increasing reliance on synergists. For example, following a leg extension exercise with a leg press may reduce quadriceps EMG activity and increase gluteus maximus contribution. Consequently, pre-exhaustion protocols are not recommended for individuals aiming to maximize performance or strength in compound lifts.
FAQ:
Is pre-exhaustion training effective for hypertrophy?
There is limited evidence supporting superior hypertrophic outcomes from pre-exhaustion training compared to traditional set structures. Although the technique may increase perceived exertion, it often compromises performance on compound movements, which are generally more effective for stimulating muscle growth due to their higher loading potential.
Is pre-exhaustion useful for targeting a "lagging" muscle?
Although pre-exhaustion may seem like a logical way to emphasize a specific muscle, research indicates that fatigue may reduce its contribution during the compound movement. Rather than increasing target muscle recruitment, pre-exhaustion may shift the workload to synergists.
Should pre-exhaustion be used in strength or power training?
No. Due to its detrimental effect on force and velocity output, 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, whereas compound sets pair two different exercises for the same muscle group without necessarily isolating the muscle first.
Related Terms and Lessons:
- Acute Variables: Exercise Order (Course)
- Compound Sets (Glossary Term)
- Electromyography (Glossary Term)
- Hypertrophy Training (Glossary Term)
- Periodization Training (Glossary Term)
Citations:
- Gentil, P., Fisher, J., & Steele, J. (2017). A review of the acute effects and long-term adaptations of single- vs. multi-joint exercises. European Journal of Translational Myology, 27(3).
- Brennecke, A. et al. (2009). Neuromuscular activity during bench press exercise performed with and without pre-exhaustion. Journal of Strength and Conditioning Research, 23(7), 1933–1940.
- Soares, E. G. et al. (2016). Pre-exhaustion induces different neuromuscular responses between trained and untrained individuals. Revista Brasileira de Cineantropometria & Desempenho Humano, 18(4), 440–448.