Questions? Ready to start your project? Contact Us

2.10.2022

Pre-exhaustion

A man using a pendulum hip press

Researchers recently studied the use of the exercise method deemed pre-exhaustion and published in Frontiers of Physiology, “Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy”. They concluded that training pre-exhaustion can decrease the total training volume while maintaining results in strength and hypertrophy.

Reducing training volume can be applicable in an exercise regime for many reasons. Having a variety of methods at one’s disposal and managing variables such as time under tension, metabolic and mechanical stress allows one to modify a workout yet still obtain the desired results.

Pendulum Leg Extension
Pendulum Leg Extensions

Pre-exhaustion is generally implemented through the combination of two or more exercises for the same muscle group. Weight lifting using this modality, an individual completes a single joint exercise followed immediately by a  multi-joint exercise.

Example of a pre-exhaustion leg exercise:

Begin by training leg extensions to momentary muscular failure. Quickly, without rest choose a multi-joint exercise, (such as: the Pendulum Hip Press or Pendulum Squat Pro and or the Pendulum Seated Squat) that targets a large portion of the same musculature that is required for a similar movement. Then train this multi-joint movement to failure as well. A great way to Get Strong and adjust a workout routine.

Pendulum Hip Press
Pendulum Hip Press following the Leg Extension

related

Stuck

The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....