Using The “Pre-Exhaust” Method To Maximize Gains

Pre-Exhaust for Maximum Gains

Got an interesting, not-often-talked-about trick for busting through plateaus or getting that little extra out of a program.

I call it the “pre-exhaust”.

“Pre-exhaust” involves using an isolation exercise immediately before a compound exercise to pre-fatigue the muscle without involving the secondary muscle groups.

For example, to pre-exhaust the pecs you would do a set of pec-deck or lying dumbbell flyes to failure immediately followed by flat or incline bench press.

The idea is this: The pec-deck or flyes works the pecs without involving the delts or triceps. So although your pecs are fatigued, your delts and tris are fresh so you can further blast your pecs by doing a set of bench presses immediately after the pec-deck or flyes.

I like another technique that utilizes the pre-exhaust idea in a different manner. Let’s use lats for example. Pick an isolation exercise for the lats. The only isolation exercise for the lats that does not directly involve the biceps is the pullover.  If you have access to a Nautilus or Hammer Strength pullover machine, then great…use it! If not then you’ll have to substitute dumbbell pullovers.

Select a weight that will allow you to complete 10 to 12 reps of the Pullover in good form with the last rep being the last one you can possibly complete without help. In other words, go to failure.

Immediately reduce the weight approx. 30% and do another set without resting. Take that set to failure for however many reps you can complete. Again immediately reduce the weight approx. 30% and do a third set without resting.  Take this third set to failure for however many reps you can complete.

Now rest about a minute and do a compound exercise for your lats.

Let’s use the Reverse Grip Pulldown for this example.

Your lats should be fairly fatigued if you performed the Pullovers as intensely as I described. Select a weight that allows you to complete 10 to 12 reps to failure. The weight you’ll use will probably be significantly less than you normally use because of the pre-exhaust we did on the Pullover.

Now just like on the Pullover, complete your first set to failure then immediately reduce the weight approx. 30% and do a second set without resting. Again immediately reduce the weight approx. 30% and do a third set to failure without resting.

This is a pretty intense technique and should probably only be utilized very sporadically. In fact, I would recommend waiting at least 7 days before you train lats again after a session of “Triple Drop Pre-Exhaust”.



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Leave A Reply (146 comments so far)

  1. christoforos
    6 years ago

    how many sets we have to do for your example( and general ) the compination of the 3 drop sets of the pullover and the 3 drops sets of the Reverse Grip Pulldown?

    • Rick Gray
      6 years ago

      I would only do 3 drop sets of pre-exhaust followed by 3 drop sets of compound working exercises for each muscle group.

  2. Spencer
    6 years ago

    Wouldn't your delts and triceps take over if your pecs are pre exhausted

    • Rick Gray
      6 years ago

      Hey Spencer. Yes, they would take over and do more work, but there's no way for your pecs to do NO work. So think of it like this: if you started fresh with flat bench and with each set you dropped an equal amount of energy from your pecs and your supporting muscles, you could only go so far before you weren't able to push anymore and you'd be done, but your pecs might not be 100% fatigued. But if you pre-exhaust your pecs, by the time you go to "I can't do any more", your pecs will have been pushed just a bit farther than they otherwise would have because you'll have had more energy in the supporting delts and tris. Does that make sense? I've got a great graphic in my head with energy levels for each scenario, but unfortunately I can't put it in this comment!

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    5 months ago

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    5 months ago

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