Posted on November 19, 2015 by Jenny Cromack

Pre-exhaust training is an advanced training method generally used for two purposes:

1. To enhance the strength qualities of a particular muscle, as a mechanism for injury prevention, postural enhancement or performance improvement
2. To enhance the size of aesthetic properties of a particular muscle.

The purpose of pre-exhaust training is very simple in nature, yet is often completed poorly. In it’s most basic form you must isolate (pre-exhaust) a specific muscle you wish to develop for either purpose mentioned above, a series of repetitions are then completed on this muscle before being worked (exhausted) using a compound movement.

For example, an individual may wish to develop the medial head of the bicep. Working this muscle in isolation would involve using a seated incline DB curl supinated grip, working this muscle as part of a compound exercise could include a bent over row using a supinated grip. i.e.

• A1. Incline supinated DB bicep curl
• A2. Bent over supinated barbell row

The purpose for pre-exhaust training can normally be attributed to a particular muscle lagging behind, by focusing extra work on to it we hope to resolve one of the two goals listed above. However, here lies the problem with pre-exhaust training.

We wish to stimulate the muscle so that during the compound movement, greater contractile activity is observed. However this is a fine balancing act, too much work during the initial isolation exercise could fatigue the muscle leading to reduced activity during the compound movement, as other supporting muscles pick up the slack. This is referred to as negative transfer and only compounds the issue of a lagging muscle. Likewise, too little work during the isolation exercise will not significantly stimulate any greater contractile activity during the compound movement.

Negative transfer should be avoided at all costs as this can lead to major muscle imbalances down the line, to do this successfully the isolation exercise should never be completed to concentric fatigue during pre-exhaust training. As a rule of thumb, I advise personal training clients to stop two reps short of failure. As this mode of training is normally used with individuals who are experienced exercisers, they are generally familiar with their body and understand what it feels like to stop a couple of reps from failure.

I would not advise this training method for beginners who would see much better results from simply completing a balanced compound program. If you have any questions about this method of training then drop me a line and I will be happy to help!