Pre-Exhaustion vs. Traditional Training: Which Builds Muscle Better?
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Pre-exhaustion (PreEx) is a workout technique where you do a single-joint exercise (like leg extensions) before a multi-joint exercise (like squats) for the same muscle group. The goal is to tire out the main muscle so it works harder during the second exercise.
This idea became popular in the 1970s and is still used by many lifters today. But the big question is: does it actually lead to better muscle growth than traditional resistance training (TRAD), where you complete all sets of one exercise before moving to the next?
The Study: Comparing PreEx and TRAD
Researchers took 48 resistance-trained young adults and split them into two groups:
- PreEx Group: Performed a single-joint exercise right before a related multi-joint exercise.
- TRAD Group: Completed all sets of one exercise before moving on to the next.
Both groups trained lower body muscles twice a week for 8 weeks. Exercises included leg extensions, Smith squats, hamstring curls, and Romanian deadlifts. Everyone trained with challenging weights (8-12 reps per set) under supervision.
What Did the Researchers Measure?
To see which method worked better, the team measured:
- Muscle size (using ultrasound)
- Strength (via squat 1-rep max)
- Endurance (how many leg extensions at a fixed weight)
- Power (how high participants could jump)
- Body composition (fat and muscle mass)
They also tracked how long each workout took and how hard participants felt they were working (using a simple 1 to 10 scale).
Results: Who Came Out on Top?
- Muscle Size: TRAD showed slightly better muscle growth overall, but the difference wasn't huge.
- Strength and Endurance: Both groups improved similarly.
- Body Fat: TRAD led to a small decrease in body fat, while PreEx saw a small increase.
- Workout Time: PreEx workouts were much quicker—about 36% shorter than TRAD.
- Perceived Effort: PreEx felt harder, with higher ratings of effort from participants.
What Does This Mean for You?
If your goal is maximum muscle growth, traditional training may be slightly better. It allows you to lift heavier weights, leading to more muscle-building stimulus over time.
However, if you have limited time, PreEx can still be effective. You can get decent gains in less time, which is helpful if you're busy but still want results.
Just keep in mind that PreEx workouts may feel more tiring and you might not be able to lift as heavy, especially in compound exercises like squats.
Practical Advice
- Use PreEx when you're short on time but want to maintain a good training stimulus.
- Choose TRAD if you're aiming for long-term strength and muscle gains.
- If using PreEx, consider lighter loads and pay attention to form, especially if you're new to the method.
- Whichever method you choose, consistency and proper effort matter most.
Final Thoughts
Pre-exhaustion training isn't a magic bullet, but it has its place. This study shows that while traditional training might have a slight edge for muscle growth, both methods can be effective. The best approach depends on your goals, time, and personal preference.