An exhaust training system features two exercises, targeting the same muscle, performed back to back with no rest between, like a superset.
What’s the difference between Pre-exhaust and Post-exhaust training?
Pre-exhaust training is a technique where you perform single-joint or isolation moves first, before performing multi-joint or compound exercises. Isolation exercises are those used to target one specific muscle group or joint in isolation. An example of this would be performing cable crossovers before you jump on the bench press. More examples of isolation exercises are: hamstring curls, leg extensions, bicep curls, and dumbbell prone flys.
In comparison to Pre-exhaust training, Post-exhaust training basically involves you performing compound exercises, (squats, bench press, deadlifts), followed by an isolation exercise. Compound exercises work multiple muscle groups at the same time, making them some of the most effective exercises you can do when it comes to building strength.
What are the benefits of Pre-exhaust training?
Pre-exhaust training ensures your workout intensity is extremely high as it forces the muscle you’re targeting to perform to a point of muscular failure, and then pushes your muscle through even more training volume using a compound movement.
What are the benefits of Post-exhaust training?
Performing compound exercises requires more energy, so doing this first, whilst you’re fresh will allow for more muscle recruitment. This is good to maintain technique as compound movements performed whilst already fatigued can increase your chances of injury.
Incorporating Pre-exhaust and Post-exhaust training into your workout schedule can stimulate muscle growth when you’ve reached a plateau in your fitness journey. It can help to encourage you to tweak your approach to your workouts. At the very least, Pre and Post-exhaust training offers a way to work your muscles differently when you’re having problems getting a certain muscle or group of muscles to grow.
Who uses Pre and Post-exhaust training?
This style of training is commonly used by bodybuilders and physique models. They’ll make use of it when they’re deep in their calorie deficit as it helps to create overload without the focus of lifting too heavy while they’re depleted.
The Evolve coaches only use this method with clients who have trained with them for a long period of time, and who are confident with their mobility. We always ensure our clients have a thorough understanding of each exercise before taking them through it. We recommend this style of training to the more experienced gym goer.
I have to admit, I use this method spontaneously on myself too. My first choice to achieve overload would be through increasing weight, reps, or sets over a longer period of time. However, when I’m in a situation where I’m in a restricted gym, where they might not have the weights of my choice, Pre and Post-exhaust training is my go-to style of exercising.
I’ll also work out this way when I’ve reached a plateau, both mentally or physically, as well as when I need something to fire up my motivation to see my training programme through.
Below is a list of some of the Evolve teams favourite movements that should be performed together.
Pre-exhaust Exercises
- Dumbbell lat raises
- Dumbbell overhead press
- Machine leg extensions
- Barbell back squats
Post-exhaust Exercises
- Wide grip pull ups
- Straight arm pull downs
- Barbell hip thrust
- Hamstring curls
If you’d like to know more about this style of training, the Evolve team will provide you with the tools and guidance you need to progress towards your goals. You will be offered a free consultation where your chosen personal trainer will get to know you as an individual, your background, capabilities and what your goals are.
Get in touch with us today to find out more.