A commonly used strategy in bodybuilding is to perform a single-joint exercise for a specific muscle group immediately before a multi-joint compound exercise. This is known as pre-exhaustion. But does this really work? Finally, there is new research.
WHY PRE-EXHAUSTION?
The idea behind pre-exhaustion the target muscle is that it can ensure it receives more stimulation during the subsequent compound movement, before the supporting muscles fatigue and the set ends.
Example: During the squat, the back extensors are often the limiting factor because they fatigue sooner than the quadriceps. By performing leg extensions first to pre-fatigu the quadriceps, the quadriceps can be brought closer to their limit during the squat before the back extensors fatigue and the set ends.
RESEARCH
To date, relatively little scientific research has been conducted on pre-exhaustion. Based on a few studies, we were able to conclude that pre-fatigue is primarily an experimental training technique for more advanced bodybuilders. For the vast majority, regular straight sets suffice.
Muscle growth expert Brad Schoenfeld, however, draws our attention to new research. In it, 41 experienced strength athletes followed either a pre-exhaustion protocol (leg extension → squat and leg curl → Romanian deadlift) or a traditional protocol with straight sets, using the same exercises, for 8 weeks.
The result? Both protocols showed comparable improvements in strength. However, slightly more muscle growth was achieved with the traditional protocol. This is possibly due to the significantly higher training load during traditional training. After all, you can perform more repetitions with heavier or lower weights.
However, the pre-exhaustion protocol was more time-saving, resulting in a reduction of the training duration by approximately 36%.
CONCLUSION
Based on the study, Schoenfeld concludes that pre-exhaustion does not promote muscle growth and may even negatively influence the results. And so:
It is a good reminder that what seems logical in theory does not always yield better results in practice.
That is consistent with the earlier findings of Stronger by Science.
Nevertheless, we maintain: no matter from which angle you view pre-exhaustion, it is evident that your muscles will receive a different stimulus. If you are more advanced, it might be worthwhile to do some pre-exhaustion work on top of the straight sets.
Additionally, pre-fatigue is an option if you want to train faster.