Pre Exhaustion - Does it work at all?

[daddy8ball]

Has this concept ever been born out by science?

If I did 50 sets of leg extensions until I could barely stand...

..and then went to the squat rack and did 10 sets of 185,

Would that build as much mass as just squatting sets of 400+ pounds?

I favor the former approach because it appears less risk of injury.

Thoughts?

[Marlo Stanfield]

Has this concept ever been born out by science?

If I did 50 sets of leg extensions until I could barely stand...

..and then went to the squat rack and did 10 sets of 185,

Would that build as much mass as just squatting sets of 400+ pounds?

I favor the former approach because it appears less risk of injury.

Thoughts?

dude, go read about different type of muscle fibers...

lifting 400lbs for 4 reps will build a certain type of muscle fibers, whereas repping 50 for 100 lbs will build a different type of muscle fiber

[lvtolft]

Yes, it works.
But, the best thing to do is always change your workouts.   Keep your body guessing.

[OneManGang]

Yes, it works.
But, the best thing to do is always change your workouts.   Keep your body guessing.

Hahaha! Quote from the Weider text book of 1965. Beware, your body will have a 1965 look too.

[Heywood]

Has this concept ever been born out by science?

If I did 50 sets of leg extensions until I could barely stand...

..and then went to the squat rack and did 10 sets of 185,

Would that build as much mass as just squatting sets of 400+ pounds?

I favor the former approach because it appears less risk of injury.

Thoughts?

50 sets?....10 sets?...

That's not pre-exhaustion, that's overtraining (or bullshit).

Do 20 reps of leg presses (to failure),
followed immediately by 20 reps of leg extensions (to failure),
followed immediately by 20 reps of squats (to failure)....

One cycle only.

[daddy8ball]

dude, go read about different type of muscle fibers...

lifting 400lbs for 4 reps will build a certain type of muscle fibers, whereas repping 50 for 100 lbs will build a different type of muscle fiber

I understand that, but will pre-exhaustion "trick" your fast twitch muscle fibers into thinking they're lifting 400 pounds (when they're really not) if they've been taxed enough before hand?

[wes]

You cannot trick your body......think Time Under Tension.

[Fortress]

But, the best thing to do is always change your workouts. Keep your body guessing.

What is this, 1983? Fuck me sideways.

[dj181]

50 sets?....10 sets?...

That's not pre-exhaustion, that's overtraining (or bullshit).

Do 20 reps of leg presses (to failure),
followed immediately by 20 reps of leg extensions (to failure),
followed immediately by 20 reps of squats (to failure)....

One cycle only.

and then lie on the floor for at least 10 min straight nearly passed out and in a state of shock

[ritch]

what's with the high reps? that is not pre exhaustion. I've done phone consultations with Mike back in the day. This was my quad training.

Leg extensions:6-10 reps
followed by
squats:4-6 reps

DONE! I would do this once every 14 days.

[dan18]

Has this concept ever been born out by science?

If I did 50 sets of leg extensions until I could barely stand...

..and then went to the squat rack and did 10 sets of 185,

Would that build as much mass as just squatting sets of 400+ pounds?

I favor the former approach because it appears less risk of injury.

Thoughts?

we have a board for this question its the training board try it out

[ritch]

you see, the more experience you have training, the less reps you need to stimulate growth, thus intensity is needed, you can't do this with light weights! Gotta go heavy!!!

[dj181]

what's with the high reps? that is not pre exhaustion. I've done phone consultations with Mike back in the day. This was my quad training.

Leg extensions:6-10 reps
followed by
squats:4-6 reps

DONE! I would do this once every 14 days.

what were your strength and size gains on that protocol? and i think these high reps come from AJ's training style with Casey V and Sergio back in the day

[ritch]

what were your strength and size gains on that protocol? and i think these high reps come from AJ's training style with Casey V and Sergio back in the day

I was early 20's at the time, still lifetime natty. The leg extensions were full stack, holding the weight for as long as possible on the last rep, followed by 3 plates a side on back squats.

I also did this while dieting.

[Grape Ape]

50 sets?....10 sets?...

That's not pre-exhaustion, that's overtraining (or bullshit).

Do 20 reps of leg presses (to failure),
followed immediately by 20 reps of leg extensions (to failure),
followed immediately by 20 reps of squats (to failure)....

One cycle only.

That's not pre-exhaustion though.   IIRC, the idea is to exhaust one muscle through and isolation movement, then work that same muscle, but with a compound movement to give it assistance from other muscle groups.  i.e. leg extensions before squats.

[Heywood]

That's not pre-exhaustion though.   IIRC, the idea is to exhaust one muscle through and isolation movement, then work that same muscle, but with a compound movement to give it assistance from other muscle groups.  i.e. leg extensions before squats.

This is what was done by Jones with Casey, and was popularly known as the Nautilus leg cycle, around 1970.

I understand what you are saying.  DB lateral raises followed immediately by BNP's was the pre-exhaustion program for shoulders.  Lateral raises would tire out the deltoids, while the triceps would still be fresh for the behind neck presses.

Jones was using the leg press/leg extension/squat as the toughest leg program possible.  The lower back is fresh for the squats.

Go back to the old IM mags.

[Mr Nobody]

Yes it works, having long arms and weak triceps bench press/inclines didnt work for me cause the triceps would give out before the chest. I did pre-exhaust for a few weeks the chest stated coming around. I wouldnt recommend it all the time but on a periodic basis as a shock to the muscles.

[Hulkotron]

Contractile harmony and pseudo-rest are the keys to a great physique.

[The Abdominal Snoman]

Hahaha! Quote from the Weider text book of 1965. Beware, your body will have a 1965 look too.

lolz

[The Abdominal Snoman]

There isn't enough physical strain you can put on your body that your genetic code hasn't ever dealt with in the past. So tricking your body is out of the question. It can only re-remember.

[doriancutlerman]

It never did much for my pecs.  Delts either, for that matter.  I found pressing first, chest fly and lateral raise-type movements second was a lot better.  If I stuck to typical Nautilus pre-exhaustion for very long, my pressing strength would go to shit in a hurry.

It did seem really effective for upper back given the right equipment.  Go from a Nautilus pullover to one of those Behind Neck torso machines, where you push the pads from ear level down to your waist.  Then go to a pulldown.  All three taken to failure without rest worked extremely well for me -- better than getting to the point that I could do fifty plates/side on the Hammer machine row or even 275-315 for 5-8 on Pendlays, and that's natty versus [sometimes] a little bit enhanced with Thai pinks.  I'm on a lot more than that at the moment but I'm not pushing back or legs hard at all.  As Flex Wheeler said, it gets me out of breath

[Palpatine Q]

different types of muscle fibers use different things for energy. fast twitch use ATP and burn out quick, slow twitch use oxygen and have stamina, you are not going to trick your body anytime soon. that's what happens inside your body, and you cannot make it any different

best to use a well rounded approach and hit them all, although fast twitch are optimal for hypertrophy, the guys with an abundance of fast twitch are the muscular guys. like EVERYTHING else in this game...comes down to genetics

[the trainer]

What is this, 1983? Fuck me sideways.

Offer accepted a hairy bear client will be contacting you shorty to perform this act.

[Mr Nobody]

different types of muscle fibers use different things for energy. fast twitch use ATP and burn out quick, slow twitch use oxygen and have stamina, you are not going to trick your body anytime soon. that's what happens inside your body, and you cannot make it any different

best to use a well rounded approach and hit them all, although fast twitch are optimal for hypertrophy, the guys with an abundance of fast twitch are the muscular guys. like EVERYTHING else in this game...comes down to genetics

Good post.

[no one]

everyone over thinks this shit.

train to cause the muscle to need to repair. take drugs. eat. rest. repeat.