Bodybuilding uses weightlifting, special diets, supplements, and exercise techniques to maximize muscle size and definition. Pre-Exhaust Training is a technique used to quickly define and enlarge the primary muscle of a body part. It involves isolating and exhausting the primary muscle before performing a compound exercise. Bodybuilders use a workout routine lasting from four to twelve weeks, working on different muscle groups every other day. A pre-exhaust program is recommended only intermittently for greater muscle gain.
Bodybuilding is not the same sport as weightlifting. Rather, bodybuilders use weight lifting, special diets, cardiovascular exercise, supplements, and special exercise techniques to maximize the size and definition of their muscles. Pre-Exhaust Training is a complementary exercise technique used to quickly define and enlarge the primary muscle of whatever part of the body the technique is applied to. The pre-exhaustion principle requires that the primary muscle of a given group be isolated and exhausted by performing a specific muscle exercise. Then, when performing a normal compound muscle exercise, the larger primary muscle is exhausted at about the same time as the smaller auxiliary muscles, having presumably been “pre-exhausted” by the first isolation exercise.
In regular weightlifting and bodybuilding routines, a combination of isolation and compound exercises is performed according to the athlete’s chosen training program. Most exercises are classified as compound due primarily to the anatomical structure of the human body and its design for maximum force in any given movement. When performing a regular incline bench press, for example, the maximum number of repetitions is not based on the largest and strongest pectoral muscles. Rather, the smaller accessory muscles, such as the triceps and deltoids, fatigue first and therefore determine the repetition maximum for this exercise. A pre-breakout program attempts to base the maximum repetitions of an exercise on the endurance of the larger muscle rather than the abilities of the smaller ones.
Exercises that isolate one muscle from a group that usually works together are pretty hard to find, design, or perform. Bodybuilding books, magazines, and websites have information on how to pre-exhaust a particular muscle group, like the chest or back, for example. Users are encouraged to move almost immediately, within seconds, from the pre-escape exercise to the compound exercise to decrease the amount of muscle rest allowed. Bodybuilders are also cautioned not to assume that they will be able to lift the same amount of weight as when not using a pre-breakout exercise. The difference in the amount of weight lifted without a pre-exhaust compared to that lifted with a pre-exhaust helps to emphasize the body’s natural use of each available muscle group to work collectively.
While there is tremendous variability in practice, most bodybuilders typically use a workout routine that lasts from four to twelve weeks. Different muscle groups are worked on every other day to allow for muscle repair and regrowth. The routine can be essentially the same exercise program with expected increases in strength and the amount of weight lifted, or it can be a progressive series of different routines to work a given muscle as much as possible. Most experts recommend that a pre-breakout program be used only intermittently and for a much shorter period between a bodybuilder’s longer training routines. Advantages cited for this recommendation include greater gain in muscle size and definition secondary to the shock effect on the muscle.
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