If you have found yourself in a rut with your
weight training this is the article for you. Whether it be mental or physical, stagnation in your training can be a major deterrent to you hitting the gym with vigor, or lacing up your sneakers period.
Luckily, a simple modification in the technique of the exercises you may already be using can jumpstart your progress. A training technique known as "Pre-Exhausting" is a great way to add a new stimulus for your body to adapt to. The typical Pre-Exhaust protocol uses a single-joint exercise (only one joint moving, and less musculature used) immediately before a multi-joint or structural exercise (larger group of muscles used).
These two exercises are done in super-set fashion, which means they are done right after each other with little to no rest. Below are some great pre-exhaust regimens covering some of the body's major movement patterns and muscle groups:
| # |
Exercise |
Repetitions |
Sets |
|
Chest |
|
|
| A |
Pec Dec Chest Fly |
12-15 |
3 |
| B |
Dumbbell Chest Flat Press |
8-12 |
3 |
|
Back |
|
|
| A |
Straight Arm Pullover |
12-15 |
3 |
| B |
Lat Pulldown |
10-12 |
3 |
|
Shoulders |
|
|
| A |
Dumbbell Lateral Raise |
15 |
3 |
| B |
Barbell Shoulder Press |
8-12 |
3 |
|
Quadriceps |
|
|
| A |
Seated Leg Extension |
15 |
3 |
| B |
Leg Press |
12-15 |
3 |
|
Hamstrings |
|
|
| A |
Stability Ball Leg Curl |
15 |
3 |
| B |
Barbell Romanian Deadlift |
8-12 |
3 |
Adam Bisek is a Personal Trainer and Nutrition Coach practicing in Minneapolis, MN. Certified through the National Strength and Conditioning Association (NSCA) and the National Academy of Sports Medicine (NASM) he brings a high level of intensity and passion to early morning bootcamps and a dedication to results with his personal training and weight loss coaching clientele. Adam qualified for national competition in Men’s Physique with a 3rd Place finish at the NPC Badger State (Oct 2011), and will be competing this fall for his pro card.
Adam Bisek is a Personal Trainer and Nutrition Coach practicing in Minneapolis, MN. Certified through the National Strength and Conditioning Association (NSCA) and the National Academy of Sports Medicine (NASM) he brings a high level of intensity and passion to early morning bootcamps and a dedication to results with his personal training and weight loss coaching clientele. Adam qualified for national competition in Men’s Physique with a 3rd Place finish at the NPC Badger State (Oct 2011), and will be competing this fall for his pro card.
