Sports-And-Fitness

Pre-Exhaustion Principal

Synonyms in the broadest sense

Principle of pre-exhaustion, bodybuilding, strength training

definition

The principle of pre-exhaustion, as an applied principle in bodybuilding, is based on the training of an already stressed muscle.

description

This principle applies to exercises in which at least two muscle systems are involved. (Example bench press: pectoralis major + upper arm extensor muscle) The major part of the bench press is played by the large pectoral muscle. In the pre exhaustion principal, this is pre-exhausted by an isolated exercise (example butterfly). The actual exercise follows immediately after the preliminary exercise. In contrast to the methods of forced reps, negative reps and heavy duty training, the muscle is not fatigued during the exercise but rather beforehand.

execution

There are 4 to 5 repetitions completed on a station that specifically pre-exhaust the muscle. Without a break, another 4-5 repetitions of the actual exercise are completed until the trained muscle is maximally exhausted. The number of sets depends on the current level of performance and can be up to eight sets.

Modifications

The various ways to tire a muscle mean that the exercises can be put together in various forms. It is important that only the muscle that makes up the actual part of the movement is pre-exhausted.

target

By specifically tiring a muscle before the actual exercise, the muscle to be trained is particularly trained. The training effects can thus be applied specifically to a muscle. In addition to building muscle, this method is used in the definition phase.