← Go here to build muscle ← Fast muscle building tips ← Fast Muscle Building Techniques ← pre-exhaust sets ← You're here

How to use pre-exhaust to work lagging body parts

Whenever you're having a hard time making a particular muscle on your body look better… you can pre-exhaust that muscle to make it work harder to help make that muscle look better, get bigger or look more defined so…

To pre-exhaust a muscle you're having a hard time trying to make look better…

First - you pre-exhaust that muscle by doing an isolation exercise for that muscle using light weights and a lot of reps to get blood flowing into the muscle you want to make look better and then…
You would do your normal workout for that muscle using compound exercises with heavier weights so for example…

Lets say you're having a hard time getting your thigh muscles to grow - what you would do is…

You would first do 1-to-2 sets of leg extensions with light weight for about 12-to-25 reps and then…
You would do multiple sets of squats with heavier weights for 3-to-10 reps and…
Doing this will really make you feel it in your thighs when doing squats helping you make those thigh muscle grow and look better and…

Here's more example s of how to pre-exhaust muscles…

To get a better Chest workout - You can do 1-to-2 sets of pec flyes for 12-to-25 reps followed by multiple sets of bench presses with heavier weights for 3-to-10 reps and…
To get a better biceps workout - You can do 1-to-2 sets of any type of bicep curls like Drag Curls, Hammer Curls or Reverse Curls for 12-to-25 reps followed by multiple sets of Chin-ups with heavier weights for 3-to-10 reps and…
To get a better triceps workout - You can do 1-to-2 sets of Triceps extensions for 12-to-25 reps followed by multiple sets of bench presses and/or Close Grip Bench Presses with heavier weights for 3-to-10 reps and…
To get a better butt workout - You can do 1-to-2 sets of butt bridges for 12-to-25 reps followed by multiple sets of deep squats with heavier weights for 3-to-10 reps and…
Go here for a way to pre-exhaust your side or lateral shoulders and… Go here for a way to pre-exhaust your rear of back shoulders and…

You don't have to do the example pre-exhaust workouts above but…

Make sure you FIRST do an isolation exercise to pre-exhaust the muscle you're having a hard time trying to make look better and then…
Get a much better workout for that muscle by Doing a workout with a heavier compound exercises to make that muscle look better.

If you need more help Building Muscle To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

There are 6 comments

Sofia

Ok..so i can do less rep in my stronger leg, but using the same amount of weight to both legs, so they became equal right?

What do you think about the clam shell exercise with weights for hips? And what's the main difference between dead lifts and stiff dead lifts?

February 05, 2012

Adrian Bryant

you can do that but that's something you really should not stress over since everybody has a side that is SLIGHTLY bigger than the other and I can guarantee you that you're the only one who notices.

The deadlift hits your BUTT more while the stiff hits the HAMS more

February 05, 2012

Sofia

I'm used to do single leg versions of some exercises, and it was after that i started nottesting the difference in my butt and legs, but only when i'm with jeans.
That being said, when i'm doing single leg versions, should i do on my weaker side more rep or more weight?

I thought that the pre-exhaust train had to be done without any weights, since you say to do butt bridges 1-2 set 12-25 rep..?
I did it before squats with heavy weights, 4 sets,8-12rep.. decreasing the number of rep and increasing weight every set..but the funny thing is that i didn't feel much on my butt but most on my harmstrings.

Another question..i do an workout A and a workout B for my lower body(except calves), each of them 1 time per week, working butt,quads, hams and lower back. And i want to know if in your opinion it is better to do this way or have just one workout and doing it twice a week?

February 03, 2012

Adrian Bryant

No,

Just always begin the workout on your weaker leg first and then do the same number of reps on with your stronger leg OR you can do less sets & reps with stronger leg.

You're correct about the 12-to-25 rep but the 6-to-12 rep in my butt workout works just as well since you are doing a compound squat like exercise after the bridges or thrust.

2x a week is fine as long as your are progressing with heavier weights, more reps and/or sets each workout

February 05, 2012

Sofia

Doing butt bridges as a pre-exhaust train, do i have to do it with light weights or no weights at all, or can i do it with heavy weights that the goal will be achieved anyway?

My right side (butt and leg) it's a little more developed than the left side, what should i do to make them the same size? Use more weight or do more rep on the left side? I have no idea..please help me.

February 02, 2012