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Posted 22 March 2013 by Adam Bisek

Overcome Plateaus: A Quick


Guide On Pre-Exhaust Training

Pre-Exhaust to break training plateaus

If you have found yourself in a rut with your weight training this is for you. Whether it be mental or physical, stagnation in your training can be a major deterrent to you hitting the gym with vigor, or lacing up your sneakers period. Luckily, a simple modification in the technique of the exercises you may already be using can jumpstart your progress. A training technique known as "Pre-Exhausting" is a great way to add a new stimulus for your body to adapt to. The typical Pre-Exhaust protocol uses a single-joint exercise (only one joint moving, and less musculature used) immediately before a multi-joint or structural exercise (larger group of muscles used). These two exercises are done in super-set fashion, which means they are done right after each other with little to no rest. Below are some great pre-exhaust regimens covering some of the body's major movement patterns and muscle groups:

Chest

  • A -  Pec Dec Chest Fly: 12 - 15 reps x 3 sets
  • B - Dumbbell Chest Flat Press: 8 - 12 reps x 3 sets

Back

  • A - Straight Arm Pullover: 12 - 15 reps x 3 sets
  • B -  Lat Pulldown: 10 - 12 reps x 3 sets

Shoulders

  • A -  Dumbbell Lateral Raise: 12 - 15 reps x 3 sets
  • B -  Barbell Shoulder Press: 10 - 12 reps x 3 sets

Quadriceps

  • A - Seated Leg Extension: 15 reps x 3 sets
  • B -  Leg Press: 12 - 15 reps x 3 sets

Hamstrings

  • A - Stability Ball Leg Curl: 15 reps x 3 sets
  • B - Barbell Romanian Deadlift: 8 - 12 reps x 3 sets

Written by: Adam Bisek

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