You are probably reading this because you want bigger, stronger muscles. Unfortunately, many of us do not always see the desired results, despite the fact that they go to the gym every day and gain a reputation for repetition with the heaviest weights that we can withstand.
If this sounds familiar, I think I know what the problem is. You focus on doing repetitions and moving weight instead of working with muscles – and yes, there is a big difference between them.
What is exercise before fatigue?
Many training programs require you to start with a complex movement, such as squats for the legs or inclined rows for the back. Since several muscles are needed to perform these exercises, more joints work. Therefore, when you take these steps first, you can usually handle more weight.
However, the goal is not just to raise the maximum weight, but to make the muscles that you want to grow do most of the work. This requires the establishment of a strong muscular-muscular connection. The best way to do this is to target a specific muscle that you first try to build.
Before embarking on such a difficult climb, do an isolation exercise to aim at the muscle you want to increase. This is what is known as pre-exhaust. For example, for a chest you could make flies before your bench is too tight. The repetitions that you perform in an exercise with isolation tire the muscles – hence the term “pre-exhaustion”. Thus, by the time you get to the complex elevator, your target muscle is already working. Of course, you may not be able to use such a large weight, but you get the benefit of the prepared muscle, which is now doing the work necessary for growth.
Adding prior fatigue techniques to your workouts
Now that you know that preliminary, tedious exercises are in first place in training, which exercises should you use for pre-exhaustion? While any movement that isolates a particular area that you are trying to aim at will work, you should best use the movement of the machine, which provides a controlled, full range of movement and allows you to perform one side at a time.
You can work with both sides if you want, but if you find it difficult to feel that one side is bigger than the other, or your weaker side is lagging behind, choose one-way traffic and start from this weaker side. For example, if you are going to go back and have difficulty feeling that your armor is working, then you can choose to lower with one hand. If your target muscles are your fours or hamstrings, start with one-leg presses or flexions.
As for the approaches and reps, do 3-4 approaches of this first exercise and keep the repetition range 6-12. Start with a lighter weight and focus on doing repetitions a little slower when you establish this connection of muscles and muscles. Add weight and reduce the number of repetitions with each subsequent set. By the time you finish this last set, you should be mentally locked and physically prepared to continue your workout.