Mar 9, 2022
We are replaying one of our most popular episodes for you this
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
- 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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