When you perform an exercise there is always more than one muscle group involved and the smallest muscle group will always fatigue first. However this may not be the muscle you are trying to target with the exercise, i.e bench press. Typically this is a chest exercise but the shoulder and triceps muscles are much smaller than the chest and will cause failure first in that movement. That’s where pre-exhaust training comes in You isolate the muscle group you are trying to target as much as possible with an exercise and superset it (no rest between 2 exercises) with another exercise that involves other fresh muscle groups to further fatigue the muscle you are targeting. So, instead of just doing bench press, you perform a fly movement first to isolate the chest and then perform the bench press right after it so the chest is already fatigued and then you have fresh triceps and shoulders to fatigue the chest. This technique can be used for other muscle groups as well. Utilize some examples that follow to push yourself to the extreme.
Leg Pre-Exhaust 1
LEG EXTENSIONS Adjust the seat so your knees are in line with the center of the cam on the machine and your back is supported. The crossbar pads should be close to your feet, wherever is comfortable. Keep your toes pointed up towards your shins and extend your legs up to full lockout. Stop just before the weights touch on the return and repeat. Quadriceps. Supersetted w/ SQUATS With your feet at shoulder width, toes straight ahead or slightly out. Place the resistance behind your head on the muscles of your upper back. Keep your belly button pulled in, abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. Lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes. Keep your weight centered on the foot, not going up on the toes or back on the heels. Make sure your hips descend at the same rate the knees are bending. Stop just before the lower back starts to round out. Targeting: Quadriceps, Gluteus Maximus, Hamstrings. Abdominals, Spinal Erectors, Upper/Mid back, Arms, Calves, Adductors / Abductors.RELATED: RECOMMENDED PLANS FOR YOU
Leg Pre-Exhaust 2
LEG CURLS Line your knees up with the center of the cam. Keep your toes pointed up towards your shins. Curl your legs until your knees are at less than a 90º angle. These are performed lying face down. Hamstrings. Calves. Supersetted w/ STIFF-LEG DEADLIFTS Starting from a standing position, keeping your knees slightly bent, belly button pulled in and abdominals tight, a natural arch in the back, and the bar close to and in front of the body, bend forward from the hip. Bend forward until a stretch is felt on the hamstrings and return to a standing position. Hamstrings, Gluteus Maximus. Spinal Erectors.
STANDING CALF RAISES Place the balls of your feet on a block. Rise up on your toes as far as possible. Then let your heels down until a stretch is felt on the back of your legs. Focus the pressure over your big toe. You can hold a dumbbell in your hand to increase resistance or use a calf machine if available. Gastrocnemius. Soleus. Superstted w/ JUMPS Standing on the floor, jump up and down as high and fast as possible in a steady rhythm for 1 min. If available, use a jump rope for added difficulty. Gastrocnemius. Soleus.
In Part 2 tomorrow expert Terry Linde continues to look at different body parts, pre-exhaust and supersets
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