There is a lack of evidence for the use of pre-exhaustion in highly advanced individuals, bodybuilders, or women.” There is a lack of evidence that pre-exhaustion training results in greater muscle or strength increases than traditional exercise
NO EVIDENCE TO SUPPORT THE USE OF PRE-EXHAUSTION TRAINING FOR MUSCLE GROWTH OR STRENGTH GAINS SUMMARY
- There is no evidence that pre-exhaustion training can increase muscle growth or strength compared to traditional resistance exercise.
- Pre-exhaustion training does not result in higher muscle activation.
WHAT IS PRE EXHAUSTION TRAINING?
Pre-Exhaustion training is a method where you first engage in a single-joint exercise and then immediately transition to a multi-joint exercise. For instance, you might do a leg extension to the point of muscular failure and then swiftly move to a leg press. The underlying idea behind pre-exhaustion training is that inducing more fatigue should lead to enhanced muscle activation, which in turn, should foster increased muscle growth.
DOES PRE EXHAUSTION WORK?
A comprehensive review in the International Journal of Exercise Science delved into the available research on the effects of pre-exhausting muscles concerning muscle growth and strength. Surprisingly, none of the studies indicated an increase in muscle activation, which is the primary aim of pre-fatigue training. Instead, there was a heightened activation in the assisting or synergistic muscle during the exercise. For instance, after doing a pec deck, there was a notable increase in triceps activation when participants proceeded to a chest fly. This phenomenon was termed the “muscle substitution” effect.
Additionally, muscle activation or increased EMG activity cannot predict muscle growth response. The reviewers also discussed how pre-fatigue training tends to decrease training volume compared to traditional exercise. Training volume is correlated with muscle growth. Many studies comparing pre-fatigue training to traditional resistance exercise have found similar increases in muscle growth when the volume is similar.
NO EVIDENCE TO SUPPORT THE USE OF PRE-EXHAUSTION TRAINING FOR MUSCLE GROWTH OR STRENGTH GAINS
The author stated, “ There is a lack of evidence for the use of pre-exhaustion in highly advanced individuals, bodybuilders, or women.” There is a lack of evidence that pre-fatigue training results in greater muscle or strength increases than traditional exercise.