is a strength training
protocol invented by bodybuilding
writer Bob Kennedy and popularized by Arthur Jones
and Mike Mentzer
In theory, muscle development will always be incomplete with standard movements,
because the large muscle group will outlast the smaller supporting muscles.
As an example, the triceps will become exhausted prior to the chest or shoulder muscles on any
given pressing movement.
The proposed solution is to "pre-exhaust" the larger muscle, in order to given the smaller muscles a temporary advantage in strength.
Sample pre-ex cycles
- side delt raise/dumbell press
- pec-dec/incline machine
- machine pullover/dumbell row
- quad extension/quad press or squat
- leg curl/stiff-leg [[deadlift
- hyperextension/standard deadlift
- shrug/upright row
- dumbell curl/undergrip chin
- pulley pullover (stiff-arm pulldown)/undergrip pulldown
- glute kicks/lunges
- dumbell curls/hammer curls
- wrist extensions/reverse curls
- front crunches/hanging leg lifts
- cable one-arm pullovers/cable one-arm rows