Written by TEAM MD
05 March 2021

 Pre-Exhaustion-Training-Builds-Muscle-Mass

 

Pre-Exhaustion Training Builds Muscle Mass

 

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Performing a low-resistance set to failure (20 percent of your one-repetition maximum, or 1RM) before doing traditional weight training for a muscle group results in greater muscle hypertrophy – according to Brazilian researchers.

 

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Young men trained for eight weeks on a knee-extension machine.

The program consisted of three sets of eight to 12 repetitions at 75 percent of 1RM. Before each workout, one pre-exhaustion group did a single set of knee extensions to exhaustion using light weights. The pre-exhaustion group gained more muscle mass, strength and muscle endurance than the group training with traditional methods. It is unclear whether this technique works with more experienced bodybuilders practicing multi-joint exercises. (European Journal of Applied Physiology, published online; Annals of Internal Medicine, 162: 326-334)

 

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