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Bodybuilding Power Training Principle -
Pre-Exhaust Principle means the total bodybuilding effect comes about
when you fully stimulate and innervate as many fibers in the muscle as
possible. But some muscles are bigger than others and, when used in
combination with smaller ones, will still have unused fiber available
when the smaller muscles are totally exhausted.
But for Pre-Exhaust Principle, you can
plan your training so that you isolate and fatigue the big muscle first,
before you train it in combination with smaller ones. When you do a
Bench Press, for example, you are using your pectorals, front delts, and
triceps in combination. The pectorals are by far the strongest of these
muscles, and normally, when you press the weight up, the smaller delts
and triceps fail long before the pectorals. To compensate for this, you
can do Dumbbell Flys first, which isolate and pre-exhaust the pectorals.
Then if you go on to do Bench Presses, the pectorals, which are already
tired, will go to total fatigue at about the same time as the other
muscles.
Other pre-exhaust routines could involve
doing Leg Extensions before Squats (pre-fatiguing the quadriceps),
Dumbbell Laterals before Shoulder Presses (pre-fatiguing the deltoids),
or fatiguing the lats in isolation on a Nautilus Pullback machine before
doing Seated Rows, T-Bar Rows, or another rowing exercise involving the
biceps.
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