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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