PRE-EXHAUST LEG WORKOUT FOR BIGGER, STRONGER WHEELS Switch things up with this training approach to spark greater overall muscle gains. We all know big, compound movements equal big gains in strength and size. And since compound movements are more taxing on our bodies, we should perform them first and follow them with isolation movements, right? Well, yes the majority of the time this should be the protocol, but sometimes we need to shake things up a bit. After all, our bodies adapt to the stimuli we throw at them. THE REPEATED BOUT EFFECT Basically, the repeated bout effect states that doing the same exercises over and over will cause less muscle damage (a key factor in muscle growth). Basically, our body adapts if we always present the same stimuli to it. One way to add a completely new stimulus to the body is with pre-exhaustion training. WHAT IS PRE-EXHAUSTION? Pre–Exhaustion training is doing a single-joint isolation movement to failure before you do your compound lift. It is the exact opposite of what we normally think of as a sound training plan. An example would be doing leg extensions before front squats, or side raises before standing military press. This method has been used by bodybuilders for decades, check out “Pumping Iron” and you will see the Austrian Oak himself using pre-exhaustion.
Posted on: Wed, 24 Dec 2014 09:51:30 +0000