Please DO NOT DELETE this page.

Blog //
  • Fitness
//

Weighing up pre-exhaust training

06 October, 2014

There is some conflicting information floating around regarding pre-exhaust training. This technique is named as such because it reverses the conventional order exercises are performed in, so that isolation moves are performed first, followed by compound exercises. The goal is to fatigue the muscle group that you want to work on before you have to use your other muscles. This allows you to significantly exhaust your target muscle, without overloading the rest of your body and thus limiting the amount of work you do in a given session.

This technique has met some scepticism following two research studies in 2003 and 2007 respectively. The 2003 study came from Sweden, and involved trained males performing a set on a multi-joint leg press, both with and without pre-exhausting. The results of this study found that the activity of the subjects’ quadriceps was decidedly reduced after pre-exhausting. Thus, the conclusion of this study was that pre-exhausting is not more effective at enhancing muscle activity when compared to standard weight training.

Similarly, the 2007 study from Brazil examined the results of weight-trained men performing a set each of isolation exercises and compound exercises in alternating order. When the subjects performed the isolation exercise (pre-exhaust) first, their triceps muscle activity was higher and their pectoral muscle – which was targeted – was lower during the compound exercise. Like the Swedish study, this paper concluded that pre-exhausting is ineffective.

However, the key point missed by both of these studies is that the goal of pre-exhaust training is not to increase the activity of the targeted muscle, but to fatigue it. In fact, the results of these two studies demonstrate that pre-exhaust training does achieve its goal. When a muscle is exhausted, its activity is reduced, as documented in both respective studies.

It is important to do your research and make sure you completely understand the implications of what you are reading. Although the results of these studies on pre-exhaust training were not incorrect, the implications made from them were. Not only was pre-exhaust training featured in a 1996 study to demonstrate how to build more muscle than regular training, but there is also plenty of word-of-mouth evidence from bodybuilders who have used this approach in order to increase their muscle gains. Until science proves otherwise, pre-exhaust training remains a smart and effective way to train when targeting a specific muscle group.

1911_CBHS Skyscraper Banner-07

Suggested Articles

  • A person checking weight Loss

    Four simple rules to lose weight

    Dieting but not losing weight? You may have been given bad advice. Try following these four simple food rules to speed up your weight loss efforts.
    • Wellbeing
    16 January 2020
  • Face mask

    Should I be worried about smoke haze?

    Australia’s bush fire crisis has devastated many towns and rural communities. Cities not directly affected have been blanketed in smoke, but how hazardous is it?
    • Wellbeing
    16 January 2020
  • Volunteer firefighters

    Support from CBHS for volunteer firefighters

    We are extending our emergency relief program – set up to help members affected by bushfires - to any members who are also volunteer firefighters.
    • Membership
    9 January 2020
  • vegetarian meals

    Veganism. Not as nutty as you might think

    We weigh up the pros and cons of going vegan and examine claims that Australia’s fastest growing food trend is not only healthier but better for the planet too.
    • Nutrition
    7 January 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F

Prev
Next