Pre-Exhaust Isolations And
Compound Pairings
Not sure which exercises to pair together to
work on a specific muscle? We’ve got you
covered! This list will provide you with some
examples to get you started.
When it comes to the isolation exercises
(pre-exhausting), be sure you’re doing
enough to feel it. You’ll want to do at least
two or three sets of 12 to 15 reps or more
depending on the amount of weight you’re
working with. Take a minute to rest and
then move on to the compound moves to
finish your workout.
Quads
Isolation: Leg Exten sion
Isolation: Leg Curl
Compound: Leg Press
Compound: Squat
Biceps
Isolation: Concentration Curl
Isolation: Preacher Curl
Compound: Barbell Curl
Compound: Standing Dumbbell Curl
the change? This will most definitely
promote muscle growth, more strength
and better endurance. so by warming them up, making them
more pliable and improving your form
as well as range of motion.
It’s like doing a sit-up compared to
a crunch. You can blast out all the
crunches you want in order to directly
target the rectus abdominis, but once
you switch to a sit-up, your hip flexors
usually give in before your abs are burn-
ing. So the point is to rep out with the
isolations, then switch to the com-
pound movements. But, that’s not all! It could be argued
that perhaps the most important
muscle in your body (your brain) will
also gain some advantages through
pre-exhaust training. Getting the isola-
tion exercises out of the way first will
get you pumped up and ready for the
big lifts and allow you to put more focus
into those exercises.
Another reason pre-exhaust training
is beneficial is that it truly prepares the
muscles for the work ahead. It does
“
Another reason pre-exhaust
training is beneficial is that it
truly prepares the muscles
for the work ahead. It does so
by warming them up, making
them more pliable and im-
proving your form as well as
range of motion.
“
The Benefits
One of the many great benefits of
pre-exhaust training is that you’ll have
less of a likelihood of ending up with
muscle imbalances as you progress in
your program. If you’ve noticed that a
certain part of your body seems to be
falling behind in gains or is underdevel-
oped, that’s where pre-exhaust training
could help you catch up to yourself.
How so? By fatiguing a muscle before
you move on to the compound move-
ments that particular muscle will also
be involved in, you’ll be ensuring that it
doesn’t get left behind.
Shoulders
Isolation: Lateral Raise
Isolation: Machine Lateral Raise
Compound: Barbell Shoulder Press
Compound: Cable Upright Row
Back
Isolation: Barbell Pullover
Isolation: Straight Bar Pulldown
Compound: Wide, Narrow or Reverse Grip
Pull-Up
Compound: Deadlift
Hamstrings
Isolation: Hamstring Machine Curl
Isolation: Lying Leg Curl (Stability Ball)
Compound: Walking Lunge
Compound: Step-Up
Triceps
Isolation: Seated Triceps Extension
Isolation: Triceps Kickback
Compound: Diamond Push-Up
Compound: Triceps Dip
Calves
Isolation: Single Leg Calf Raise
Isolation: Seated Calf Raise
Compound: Jump Squat
Compound: Walking Lunge
Abs
Isolation: Crunch
Isolation: Lying Leg Raise
Compound: Plank with Row
Compound: Loaded Russian Twist
Afterwards, be sure you get in a good cool
down and stretch. Your muscles are going
to need it!
ironmanmagazine.com | SEPTEMBER 2017 7