pre post exhaust training

Pre Post Exhaust Training

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Pre Exhaust and Post Exhaust Training

The Pre-Exhaust principle works by hitting the target muscle with an isolation exercise, and then with no rest working it even more with a compound exercise. What you do in practice is work the deepest fibers of the muscle, and drive even more blood into the area.

Here’s are some examples of Pre-Exhaust Training for each body part:

Chest - Flys or Pec Deck, followed by Bench Press or Dips.

Back – Straight Arm Lat Pulldown, followed by Chin Up or Barbell Row.

Shoulders – Side Lateral Raise, followed by Barbell Press.

Biceps – Dumbbell Curls, followed by Reverse Grip Chin Up.

Triceps – Triceps Extensions, followed by Dips.

Thighs – Leg Extensions, followed by Squat or Leg Press.

Calves – Seated Calf Raise, followed by Standing Calf Raise.

This type of training gives a tremendous pump and deep burn in the muscles. Sometimes however this isn’t enough. You can make it even more intense by combining Pre-Exhaust training with Post-Exhaust Training, also called the Post Pump Workout.

As well as performing a Pre-Exhaust movement, before the main exercise, you perform a Post-Exhaust movement (another isolation exercise) also, doing all three exercises with absolutely no rest in-between them.

Here are just some examples of Pre-Post Exhaust workout routines:

Chest - Flys, Bench Press and Cable Crossover.

Back – Straight Arm Lat Pulldown, Chin Up and Barbell Pullover.

Shoulders – Side Lateral Raise, Barbell Press and Upright Row.

Biceps – Incline Dumbbell Curls, Reverse Lat Pulldown and Barbell Concentration Curls.

Triceps – Triceps Extensions, Dips and Two-Arm Dumbbell Kickbacks.

Thighs – Leg Extensions, Leg Press and Sissy Squat.

Calves – Seated Calf Raise, Standing Calf Raise and Donkey Calf Raise.

These suggested combinations are only a few of the many that I am sure you can come up with yourself, with a little experience and imagination.

The number of sets and reps can vary, but generally somewhere around 8 to 10 reps each exercise is best. The number of sets is anywhere between 1 and 3 depending on your level of training and how much effort you are putting into each cycle of exercises. If you do it right just 1 or 2 sets can give you an amazing pump.

Work hard and make sure your muscles are supplied with Amino Acids both before and after your workout and fast growth is assured!


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Pre Exhaust and Post Exhaust Training

The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.


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