Potential Role of Pre-Exhaustion Training in Maximizing Muscle Hypertrophy: A Review of the Literature

Ribeiro, Alex S.; Nunes, João Pedro; Cunha, Paolo M.; Aguiar, Andreo Fernando; Schöenfeld, Brad J.

doi:10.1519/ssc.0000000000000418

Cited by 14 publications

(14 citation statements)

References 25 publications

Supporting

Mentioning

Contrasting

Order By: Relevance

“…The rationale for this technique is that performing a single-joint exercise first fatigues the agonist in isolation, thereby placing greater stress on the agonist and increasing its activation during multi-joint exercise and potentiating its hypertrophy [73]. Another variation is the reverse pre-exhaustion (e.g., triceps pushdown before the bench press), and the justification for this approach is that the fatigued synergist contributes less to the subsequent multi-joint exercise, thereby placing greater stress on the agonist group [74]. However, a study by Golas et al [75] partially disagreed with this statement as the results indicated that a pre-exhaustion exercise (incline dumbbell fly) did not affect the pectoralis major activity during the flat bench press exercise at 95% 1RM.…”

Section: Supersets and Pre-exhaustion Techniquementioning

confidence: 99%

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Krzysztofik

Wilk

Wojdała

et al. 2019

IJERPH

139

101

View full text Add to dashboard Cite

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

show abstract

Section: Supersets and Pre-exhaustion Techniquementioning

confidence: 99%

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Krzysztofik

Wilk

Wojdała

et al. 2019

IJERPH

139

101

View full text Add to dashboard Cite

show abstract

“…Regarding the exercise order (EO), current guidelines recommend initiating an RT session with multiple-joint (MJ) followed by single-joint (SJ) exercises [4]. Better adaptations are proposed to be achieved with this approach, since it may allow the use of higher intensities of load and overall volume-load compared to opposite orders [4,[8][9][10]. However, this recommendation has been in discussion over the last decade, and some progress has been made [9,11].…”

Section: Introductionmentioning

confidence: 99%

“…Better adaptations are proposed to be achieved with this approach, since it may allow the use of higher intensities of load and overall volume-load compared to opposite orders [4,[8][9][10]. However, this recommendation has been in discussion over the last decade, and some progress has been made [9,11]. Regardless, the majority of studies carried out on EO have adopted a cross-sectional design, tested only two sequences (MJ-to-SJ vs. SJ-to-MJ EOs), and used samples predominantly composed of adult men between 18 and 35 years [11], hampering the extrapolation of findings to other populations.…”

Section: Introductionmentioning

confidence: 99%

“…Therefore, the purpose of this study was to compare the effect of three RT EOs (MJ-SJ, SJ-MJ, and ALT) on muscular strength, body composition, and functional fitness in older women, who had just finished a previous 12-week RT program. We hypothesized that greater adaptations in body composition and functional fitness would be observed with ALT order, while muscular strength gains would follow EO-priority principle [9,11].…”

Section: Introductionmentioning

confidence: 99%

See 1 more Smart Citation

Effects of Three Resistance Exercise Orders on Muscular Function and Body Composition in Older Women

et al. 2020

Self Cite

View full text Add to dashboard Cite

The purpose of the present study was to compare the effects of three resistance exercise orders on muscular strength, body composition, and functional fitness in trained older women. Forty-five women (aged ≥60 years), after performing 12 weeks of a pre-conditioning resistance-training program were randomly assigned in one of the following groups that performed the exercises in the following orders: multi-joint to single-joint order (MJ-SJ, n=15), single-joint to multi-joint order (SJ-MJ, n=15), and alternating between upper and lower body order (ALT, n=15). Specific training intervention lasted 12 weeks (3x/week) and was composed of eight exercises performed in three sets of 15/10/5 repetitions, with increasing load through the sets. Muscular strength was estimated by one-repetition maximum tests; body composition was assessed by whole-body dual-energy x-ray absorptiometry, and functional fitness was analyzed with a sequence of four motor tests. All groups improved similarly in muscular strength (Cohen’s effect size: MJ-SJ=0.45; SJ-MJ=0.48; ALT=0.45), skeletal muscle mass (MJ-SJ=0.08; SJ-MJ=0.07; ALT=0.09), and functional test performance (MJ-SJ=0.38; SJ-MJ=0.20; ALT=0.31), but no change was observed for body fat (P>0.05). The results suggest that 12 weeks of resistance training induce positive changes in muscle morphofunctionality, regardless of the exercise order employed in trained older women.

show abstract

“…This often results in a compensatory strategy of the stronger muscles, underutilizing their potential. Thus, researchers suggest pre-exhausting with exercises that target specific groups (Augustsson et al, 2003; Ribeiro et al, 2018). This specific strategy is not the consensus among all professionals (Gentil et al, 2007; Fisher et al, 2014), and has generated discussions about this RT method (Prestes et al, 2015).…”

Section: Introductionmentioning

confidence: 99%

Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy

et al. 2019

View full text Add to dashboard Cite

BackgroundThe pre-exhaustion (PreEx) method is used as a resistance training (RT) method to increase muscle mass, yet the chronic effects of this method are poorly understood.ObjectiveAlthough readily prescribed as a RT method for promotion of muscle hypertrophy, few researches give light to gains made after chronic PreEx RT. Therefore, we compared the effects of traditional versus PreEx RT programs on muscle strength, body composition, and muscular hypertrophy in adult males.MethodsUntrained subjects (age: 31.37 ± 6.83 years; height: 175.29 ± 5.52 cm; body mass: 82.04 ± 13.61 kg; 1RM leg press: 339.86 ± 61.17 kg; 1RM leg extension: 121.71 ± 11.93 kg) were submitted to 9 weeks of RT with weekly sessions. Traditional (TRT) group (n = 12) performed three sets at 45° of leg press exercise at 75% of 1RM, PreEx group (n = 12) completed a set to failure on a leg extension machine prior to the leg press, and the control (CON) group (n = 7) did not train. Maximum strength, muscle thickness, and body composition were analyzed.ResultsPreEx group increased in maximal strength on leg press (16 ± 8%) and leg extension (17 ± 11%), while the TRT group improved by 15 ± 9 and 11 ± 4%, respectively. The thickness of the quadriceps muscles increased for both intervention groups. Specifically, the post-training thickness of the vastus lateralis was significantly higher for PreEx (55%) compared to the CON group. The TRT group presented a greater loss of total and thigh fat mass when compared with the PreEx method. These results were found in the presence of a lower training load for the PreEx group.ConclusionThe PreEx training can decrease the total training volume while maintaining results in strength and hypertrophy when comparing to TRT. However, TRT may be optimal if the goal is to decrease fat mass.

show abstract

Potential Role of Pre-Exhaustion Training in Maximizing Muscle Hypertrophy: A Review of the Literature

Cited by 14 publications

References 25 publications

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Effects of Three Resistance Exercise Orders on Muscular Function and Body Composition in Older Women

Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy

Contact Info

Product

Resources

About