Back to methods
Pre-Exhaustion
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
5/5
Hypertrophy
4/5
Strength
4/5
Power
2/5
Parameters
- Sets
- 4 (2 isolation + 2 polyarticulaire)
- Reps
- 15-20 (isolation) + 8-10 (polyarticulaire)
- Intensity
- 40-50% (isolation) + 70-80% (polyarticulaire)
- Rest
- aucun entre les 2 exercices, 2min entre séries
Principle
Perform an isolation exercise with light load immediately before a compound exercise targeting the same muscle group, with no rest between the two. The isolation pre-fatigues the target muscle to increase the number of motor units activated during the main exercise.
Benefits
- Increased muscle recruitment
- Better mind-muscle connection
- Targeted hypertrophy
Practical Example
Quadriceps — Leg Extension (isolation) 15-20 reps at 40-50% → no rest → Leg Press (compound) 8-10 reps at 70-80% → 2min rest. 4 sets total.
Safety Tips
Reduce load on the compound exercise as the muscle is already pre-fatigued. Maintain flawless technique despite fatigue.
