Contantly pounding your body with heavy weights and low reps
can take it’s toll on you, both physically and mentally. Squats
may be the most beneficial weight lifitng exercise you can do.
However, putting hundreds of pounds on your back workout after
workout, always trying to better your performance, can kill
The same goes for any of the best exercises – deadlifts, bench
press, shoulder press, stiff-legged deadlift, etc. So what do
you do to increase your muscle mass when you find yourself grinding
down on the most important exercises?
A technique that I use to break out of a rut, and one that will
kickstart your motivation and new muscle mass growth, is plain
old vanilla pre-exhaustion. Sure, it’s been around a long time
but how many people do you see use it consistently? And why
should they? Because it flat out works!
For those of you that may not be familiar with the technique,
pre-exhaustion works like this. It’s nothing more than a superset,
which is performing two different exercises back to back with
no rest in between. However, the selection and order of the two
exercises is specific to pre-exhaustion. While you could superset
bent over barbell rows and bench presses, that’s not a pre-exhaust
Pre-exhaustion involves using a single-joint (or isolation) exercise,
followed immediately by a multi-joint (or compound) exercise that
works the same muscle group.
So what’s the point of pre-exhaustion and how can you use it effectively
to break out of a rut and build more muscle mass?
The pre-exhaustion technique is beneficial in a few ways. First of all,
it increases your level of Crazy Nutrition Mass Gainer intensity. How does it do this? By allowing
you to perform more work in less time. And we know that increasing
your intensity level over time leads to more muscle gain.
The pre-exhaustion technique also allows you to pre-fatigue a muscle
group, thus possibly bypassing a weak link in a specific exercise, which
again allows you to increase the intensity of an exercise.
For example, for many people their weak link on the bench press is their
tricpes. Unless you’re naturally barrel chested, a good portion of the
rep on the bench press is performed by the tricep. By utilizing an isolation
movement first, like the pec deck or cable crossover, you fatigue the
pec muscles. This allows the fresh triceps to help fatigue the pecs even
more on the next exercise, the bench press.