Pre-Exhaust Principle

[mjeuuu]

http://www.bodybuildingpro.com/pre-exhaustprinciple.html

Någon som har testat? Hur gick det? Det låter ju vettigt iallafall...

[Pjotor]

Jag läste inte hela artikeln, men den verkar säga i stort sett det råd som säger att man ska träna stora muskelgrupper först och sedan de mindre. Helst ska man börja med basövningar (marklyft, knäböj, bänkpress och dylikt) som aktiverar många muskler, därefter isolerar man de mindre musklerna.

Inget nytt alltså, bara förpackat lite annorlunda. Tycker jag.

[mjeuuu]

Jag läste inte hela artikeln, men den verkar säga i stort sett det råd som säger att man ska träna stora muskelgrupper först och sedan de mindre. Helst ska man börja med basövningar (marklyft, knäböj, bänkpress och dylikt) som aktiverar många muskler, därefter isolerar man de mindre musklerna.

Inget nytt alltså, bara förpackat lite annorlunda. Tycker jag.
Nej du har nog missförstått texten.

De påstår att övningar som t.ex. bänkpress, där flera muskelgrupper är inblandade (bröst, framsida axlar, triceps), inte tröttar ut den muskeln som man mest siktar på med övningen, dvs bröst. De menar att triceps och framsida axlar är mindre muskler och därför blir de trötta innan bröstmusklerna, så man inte orkar köra fler reps även fast bröst inte har nått sin maxkapacitet.

Principen går ut på att därför köra en isolerande övning först (i detta fall hantelflyes t.ex.) för att trötta ut bröst i förväg (därav ordet pre-exhaust), för att sen, utan att vila, köra ett set bänkpress. Eftersom bröst har mer kapacitet än triceps och framsida axlar ska alltså bröst nå sin gräns ungefär samtidigt som dessa muskler i bänk-settet.

[bear.flowertwig]

Föruttröttning på ren svenska.

Visst, det är ett av många program jag provat men nej det gav ingen större skillnad. Men prova och bilda dig din egen uppfattning.

[King Grub]

The purpose of this study was to investigate the effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Pre-exhaustion exercise, a technique frequently used by weight trainers, involves combining a single-joint exercise immediately followed by a related multijoint exercise (e.g., a knee extension exercise followed by a leg press exercise). Seventeen healthy male subjects performed 1 set of a leg press exercise with and without pre-exhaustion exercise, which consisted of 1 set of a knee extension exercise. Both exercises were performed at a load of 10 repetitions maximum (10 RM). Electromyography (EMG) was recorded from the rectus femoris, vastus lateralis, and gluteus maximus muscles simultaneously during the leg press exercise. The number of repetitions of the leg press exercise performed by subjects with and without pre-exhaustion exercise was also documented. The activation of the rectus femoris and the vastus lateralis muscles during the leg press exercise was significantly less when subjects were pre-exhausted (p < 0.05). No significant EMG change was observed for the gluteus maximus muscle. When in a pre-exhausted state, subjects performed significantly (p < 0.001) less repetitions of the leg press exercise. Our findings do not support the popular belief of weight trainers that performing pre-exhaustion exercise is more effective in order to enhance muscle activity compared with regular weight training. Conversely, pre-exhaustion exercise may have disadvantageous effects on performance, such as decreased muscle activity and reduction in strength, during multijoint exercise.

J Strength Cond Res. 2003 May;17(2):411-6. Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise.

With the purpose of manipulating training stimuli, several techniques have been employed to resistance training. Two of the most popular techniques are the pre-exhaustion (PRE) and priority system (PS). PRE involves exercising the same muscle or muscle group to the point of muscular failure using a single-joint exercise immediately before a multi-joint exercise (e.g., peck-deck followed by chest press). On the other hand, it is often recommended that the complex exercises should be performed first in a training session (i.e., chest press before peck-deck), a technique known as PS. The purpose of the present study was to compare upper-body muscle activation, total repetitions (TR), and total work (TW) during PRE and PS. Thirteen men (age 25.08 +/- 2.58 years) with recreational weight-training experience performed 1 set of PRE and 1 set of PS in a balanced crossover design. The exercises were performed at the load obtained in a 10 repetition maximum (10RM) test. Therefore, chest press and peck-deck were performed with the same load during PRE and PS. Electromyography (EMG) was recorded from the triceps brachii (TB), anterior deltoids, and pectoralis major during both exercises. According to the results, TW and TR were not significantly different (p > 0.05) between PRE and PS. Likewise, during the peck-deck exercise, no significant (p > 0.05) EMG change was observed between PRE and PS order. However, TB activity was significantly (p < 0.05) higher when chest press was performed after the peck-deck exercise (PRE). Our findings suggest that performing pre-exhaustion exercise is no more effective in increasing the activation of the prefatigued muscles during the multi-joint exercise. Also, independent of the exercise order (PRE vs. PS), TW is similar when performing exercises for the same muscle group. In summary, if the coach wants to maximize the athlete performance in 1 specific resistance exercise, this exercise should be placed at the beginning of the training session.

J Strength Cond Res. 2007 Nov;21(4):1082-6. Effects of exercise order on upper-body muscle activation and exercise performance.

[Pjotor]

Och King Grub tar hem tråden igen.

[Pjotor]

Nej du har nog missförstått texten.


Skyldig. Jag försökte redigera mitt inlägg efter att ha läst artikeln igen, men det gick inte.

[mjeuuu]

Grattis Grub, du vann! :)

Tackar.