Pre-Exhaustion techniques 101: Everything you need to know to supercharge your workouts and progress!!!!

So you want to know a way to supercharge your workouts and bust through some plateaus in terms of size and strength? Well adding a pre-exhaustion technique to your workouts are a way that will really add a lot of progress that goes against much of the mainstream literature that you read online.

Lets take a leg day for example. Everywhere you read we start with the hardest lifts first when we are fresh, and from a scientific standpoint that makes sense. Do the hard stuff while you are fresh, when you can push heavier weight, blah blah fucking blah!!!! Well there comes a point where we need to think outside of the box and challenge the rules a bit to continue making progress. And you would be surprised to find that something you think would make you weaker actually makes you stronger!!!!!

Think about this, would’t doing some heavy sets of leg extensions BEFORE squats or leg presses lead to an increase of blood flow and in term oxygen transport to the working muscles that will lead to a bigger and better squat? I can tell you without a doubt YES!!!! Now at first this will be hard, you will be fatigued. But as you get more advanced you will recover much quicker and will utilize the enhanced blood flow to your advantage to gain strength and overall create a new stimulus that is often needed for growth. Below is an example of a Pre-Exhaustion technique that I will often use on chest sessions that has led to some pretty drastic progress!!

Exercise 1: 4 sets of 25 push-ups super-set with 30 seconds of a most muscular chest flex to drive as much blood flow into the chest as possible.

Exercise 2: 4 sets of Pec Dec fly’s working up to 1 really heavy set of 10, followed by a 30 second ISO hold at 50 percent of the work weight.

Exercise 3: MAIN lift, usually and incline or flat press!!!

As you can see you are a few exercises deep BEFORE even hitting the main lift. You will be fatigued and tired a bit, but mark my words you will GROW, and isn’t that what bodybuilding is all about!!!

BEYOND JUST BODYBUILDING