Pre Exhaust Sets Bodybuilding Technique

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Pre Exhaust Sets Bodybuilding Technique

Pre exhaust training is exactly what it describes as you are pre-exhausting the targeted muscle before you do a compound movement. The idea of pre exhaustion is not new and has been part of bodybuilding since it first started nearly 100 years ago.

There are many different descriptions of why pre exhaust will work but suffice it to say that the best explanation would be in trying it yourself. A good example is doing any isolation movement before the main compound movement is done. Like doing leg extensions right before doing squats.

Or doing 3 or 4 sets of D/B flies before doing bench-press, or standing lateral D/B raise before doing a military press for deltoids. When targeting your back one could do a movement like D/B pullovers before attacking the chinning bar, there are many different variations of pre exhaust sets.

Obviously pre exhaust training will force you to use a lighter weight as your legs would be already pre-exhausted before you get to squats meaning you would need to lower the weight that you are squatting with. It is this progressive resistance, which will increase your strength and size of the muscles over time.

Some of the greatest bodybuilders like Mike Mentzer swear by pre exhaust training saying that it has increased his 1RM of all his compound movements in just 10 weeks. Getting larger muscles is about increasing strength as big muscles are strong muscles and as your compound movements weights increase so will your strength and power.

If you have never tried pre exhaust training in the past it is recommended that you give it a try for 6 to 10 weeks. You can add any of the above variations into your workout but make sure that you stick to it for at least 8 weeks to see the results when you go back to normal training.

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