In bodybuilding, there is a technique called pre-fatigue and which, as its name suggests, is to tire the muscles before performing an exercise. Of course, said like this, it seems completely silly. Why would anyone want to tire while it takes to give their all when lifting the load? It's true, and yet, in some specific situations, pre-fatigue can have a great interest. Here's why.
Why use the technique of pre-fatigue?
First, let's look at the situation may necessitate the use of this technique. For, it is clear that in most cases it is better to avoid too tired before performing your exercises. This is also why a slight warming helps but that too hard and too long heating can affect your performance.
Short. Now imagine that you are warmed up, you loaded your bar and you lie to practice your sets of bench press. At first all goes well, the first series pass. And then come the last series. And there, then you want to ask especially your chest, you realize that your triceps burn terribly and you're not going to make a more repetition. Your pecs are still full of strength, they could still bear some repetition, which would allow you to work them enough so they grow. Unfortunately, your triceps, lower, unleashed before. Result, your chest will not grow, but surely your triceps. But it was not what you wanted by doing the bench press.
This is where the pre-fatigue technology can intervene before tiring your chest to bring the same level as your triceps. This allows you to work on together, without their limit each other.
How to use the technique of pre-fatigue?
The pre-fatigue can be done in two distinct ways.
The first is to simply add an isolation exercise to your program, just before the exercise that gives you trouble. If we take the previous example, then you have to practice several sets of an exercise like the spread-coated, for tire your pecs. Then, normally perform your exercise bench press. As your pecs are already tired by the apart-lying, then they will be better approached by the bench press, they will arrive faster at their limit, your triceps and not be weary before them.
The second solution, to achieve a similar result is to use a technique of supersets. That is to say, instead of practicing an exercise-lying discarded before your bench press (if we ever resume the same example), you intersperse your apart-lying series with another year . So you will perform a series of spread-coated and immediately a series of bench press. You then take your break, as usual, and then resume the same cycle: a series of spread-coated and immediately a series of bench press.
These two ways to work very well for some muscle groups. One can, for example, use them to strain your quadriceps with leg extensions, just before performing the squat bar or press to exercise thighs.
However, pre-fatigue technology does not work all the muscles and you have to use it properly risk to undermine your performance.
Defects in the pre-fatigue technical
Although this technique is interesting for many muscles, it is not for everyone. The typical example is the biceps, for which there are few exercises compounds able to apply them correctly. In one case how it, so it is not recommended to practice an isolation exercise and then a compound exercise, like other muscle groups. The best will probably rather choose a modeling exercise such as concentrated curl and then perform normal curls, with a heavy burden on already tired biceps.
Another shortcoming of the technique of pre-fatigue is need to know the handle properly. The aim is not to exhaust completely the targeted muscle but to tire a bit to bring the level of the weaker muscles that limit your compound exercise. If you pre-fatigue your muscle too, you just might sabotage your exercise. Everything is a question of moderation and sensations.
Finally, the pre-fatigue is not a technique to use in the long term, systematically. Better to use it only for a limited period, for example 2 weeks, which will allow you to intensify your workout on the muscle in question. then set aside this technique for about 1 month before performing again, if your muscle is not yet back in.
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