The pre-exhaust method of training is a simple-to-use system wherein you’ll perform exercises in a specific order. Namely, you’ll complete a few isolation moves first, and then move on to heavier compound moves that work your target muscle group along with one or more assistance muscle groups. By working the target muscle group with isolation moves first, you can fatigue or “pre-exhaust” it before the compound moves that will really finish it off. Naturally, when performing the compound moves, the muscle group you’re focusing on will have it’s strength diminished, so you should use an appropriately lesser weight than you typically would with straight training. The rule of thumb that you should “employ this technique for four to six weeks and then switch up to a different training protocol” definitely applies here, for if you were to keep it up beyond six weeks, you’ll run the risk of overtraining your target muscle group; this would cause your gains to stall.
A good plan for establishing your repetition quantity with the pre-exhaust method is to perform three sets of 10 to 15 reps for the isolation moves, then three sets of six to 10 reps with the compound moves.
Sample Pre-Exhaust Workout (Hamstrings and Quadriceps):
| Exercise | Sets | Reps | Rest |
| LEG CURL | 3 | 12 | 1:30 mins. |
| SQUAT | 3 | 8, 7, 6 | 1:30 mins. |
| LEG EXTENSION | 3 | 12 | 1:30 mins. |
| LEG PRESS | 3 | 8, 7, 6 | 1:30 mins. |
Lie onto the machine face down with your ankles under the pad. Bring the pad up to your glutes in a controlled fashion, focusing on flexing the back of your legs. This movement will pre-exhaust your hamstrings before moving on to squats.
Mount the bar onto your upper traps and remove it from the rack. Bring your legs to parallel or slightly lower and keep your heels on the ground to ensure the hamstrings are activated during the movement.
Sit on the machine with your legs behind the pad. Ensure the pad is set far enough back for sufficient range of motion. Extend your legs, bringing the pad up until your legs are parallel to the floor. This movement will pre-exhaust your quadriceps for the for the leg press.
Place your feet on the foot plate hip or shoulder width apart. Release the guard and lower the weight until your knee is at a 90 degree angle or lower. Keep your heels down to avoid stress on the knee and to activate all muscle groups in the legs.
