Pre-Exhaustion: The Intensity Technique Explained

In the pre-exhaustion method, two exercises are performed. First, a single-joint exercise is done, followed immediately by a multi-joint exercise for the same target muscle. Since different exercises don't load the same structure, using functionally different exercises on the same muscle makes sense.

To pre-fatigue the large muscle groups, the target muscle is isolated and pre-fatigued first. This means a single-joint exercise is chosen first (leg extension, leg curl, butterfly, etc.). The training weight is moved 6 - 10 times in the 3-2-3-2 rhythm (concentric - isometric shortened - eccentric - isometric stretched). This results in a time under tension of 60'' - 100''. The exercise ends when an anatomically correct movement can no longer be performed through the full range of motion (muscle failure). The weight is then set down slowly and a multi-joint exercise is chosen (leg press, deadlift, chest press, etc.). The training weight is moved 6 - 10 times in the 3-2-3-2 rhythm (concentric - isometric shortened - eccentric - isometric stretched). This results in a time under tension of 60'' - 100''. The exercise ends when an anatomically correct movement can no longer be performed through the full range of motion (muscle failure).

Glossary

Pre-Exhaustion

is English and means pre-fatigue.

Concentric

A concentric muscle contraction is when a muscle shortens while exerting force, for example lifting a weight or accelerating an object. In doing so, the muscle performs physical work.

Isometric

Force increases while the muscle length stays the same (holding-static). In the physical sense, no work is done, since the distance covered is zero.

Eccentric

Here, the resistance is greater than the tension in the muscle, causing the muscle to lengthen (negative-dynamic, yielding); the muscle "brakes" a movement in the process. This leads to changes in tension and to lengthening/stretching of the muscle. This form of loading or contraction occurs, for example, in the front thigh muscles (M. quadriceps femoris) when walking downhill.

Tonic recruitment

The motor unit is activated and remains active.

Motor unit

A motor unit comprises a single α-motor neuron together with all the muscle fibres it innervates.

Muscle failure

Despite maximum effort, no further movement is possible.

Single-joint

A muscle that spans only one joint and moves it.

Multi-joint

A muscle that spans several joints and moves them.

Source: update Fitness training concept and Wikipedia