Pre-Exhaust training method to fully stimulate large muscle groups

Do you often feel tired before your chest feels tired before you feel your triceps? You may feel that you still have strength, but the sore and soft triceps make you unable to perform bench presses anymore. At this time, you can use Pre-Exhaust to thoroughly train the pectoralis major muscles to train our big muscles!

　　What is Pre-Exhaust

　　As mentioned above, when you bench press, the triceps are often tired before you get tired first, because the triceps are small muscles, so its strength and endurance are smaller than the pectoralis major muscles, so we can first let the pectoralis major muscles perform more training through single joint movements before performing double joint movements. We can apply this principle to all large muscles, such as latissimus dorsi, hamstrings, quadriceps, etc.

　How to apply Pre-E xhaust

　　We do 1-2 single joint movements first, and then perform double joint movements. It's that simple.

　　However, since the big muscles have already been trained first, when performing double joint movements, the overall strength decreases, and the weight that can be dealt with is relatively reduced. But don't worry, the most important factor for making muscle hypertrophy is to stimulate the muscles comprehensively, that is, whether the amplitude of the movement is large enough, whether the force point is accurate, and the weight is second.

　　Pre-Exhaust combination:

　　Pepper-major muscle

　　Does single joint movements first: dumbbell flying bird, tension bird, instrument flying bird

　　Does double joint movements later: dumbbell bench press, barbell bench press

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