Synonyms in the broadest sense
principle of pre-fatigue, bodybuilding, strength training
Definition
The principle of pre-fatigue, as an applied principle in bodybuilding, is based on the training of a muscle that is already loaded.
Description
This principle refers to exercises that involve at least two muscle systems. (Example bench press: large chest muscle + upper arm extensor) The large chest muscle plays a decisive role in bench press. In the pre exhaustion principal, this muscle is pre-fatigued by an isolated exercise (example: butterfly). The preexercise is immediately followed by the actual exercise. In contrast to the methods of forced reps, negative reps and heavy duty training, the muscle is not tired during the exercise but before.
Implementation
4 to 5 repetitions are done at a station that specifically pre-fatigue the muscle. Without a break, another 4 to 5 repetitions of the actual exercise are completed until the trained muscle is exhausted to the maximum. The number of sets depends on the current performance level and can be up to eight sets.
Modifications
The exercises can be arranged in various forms due to the different possibilities of tiring a muscle. It is important that only the muscle that is the actual part of the movement is pre-fatigued.
Goal
By purposefully tiring a muscle before the actual exercise, the muscle to be trained is especially trained. The training effects can thus be applied to a muscle in a targeted manner. In addition to muscle building, this method is used in the definition phase.
Risks
Taking into account the load limit of the muscles, this principle is one of the safest in bodybuilding.
