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Strength Changes Everything

Dec 20, 2023

Join us for this replay from the archives and learn more about isolation vs compound exercises...


Amy and Brian explore the question “Should you pre-exhaust your muscles with isolation exercises before taking on compound movements?” Find out why the idea of the pre-exhaustion sequence is actually hurting your fitness progress and why putting compound exercises at the very beginning of your exercise program is the key to getting the most results in the shortest amount of time.

  • Pre-exhaustion is the idea that performing an isolation exercise prior to a compound exercise is more effective in training that particular muscle. This is mainly due to the experience and burn involved.
  • Research out of the UK looked at pre-exhaustion to see if it had a positive effect on the fitness results of a group of athletes and they found that there was no significant difference.
  • Pre-exhaustion training provides no greater benefit when compared with other exercise programs that involve more rest between sets or by a program that prioritises compound movements over isolation movements.
  • This supports the approach of the Exercise Coach where you perform big movements first. Doing movements that involve a lot of muscle mass generates a greater hormonal result for the body which leads to better systemic results.
  • By starting off with the larger, more difficult movements first you get the additional hormonal benefit which will make the following isolation movements a bit easier. Compound movements being performed early in the workout without isolation movements in front of them also allows the Exercise Coach to get better fitness data on their clients.
  • You tend to get better results on exercises that you prioritize earlier in a workout.





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