Does your training routine really need to be that complicated?

A new study just published in the journal Applied Physiology, Nutrition, and Metabolism investigated the value of the Pre-Exhaustion (PreEx) training method and found that that the various arrangements of different exercise protocols is of less relevance than simply performing resistance training exercises with a high intensity of effort within any protocol. As resistance training is becoming a major intervention for health and disease prevention, improved understanding in this area is increasingly important.

PreEx training is based on the principle that the targeted muscles can be pre-exhausted with isolation exercises immediately prior to a compound – thereby providing greater stimulation to the target muscles. Contrary to popular belief that this major stimulus from revolves around the high degree of effort at the end of a set of repetitions, this study found that the order of exercises or interval between sets has minimal to no added benefits.

The authors of the study were James Fisher and James Steele of Southampton Solent University and Dave Smith of Manchester University in the UK along with Luke Carlson of Discover Strength, Plymouth, Minnesota.

"This research study represents a real work-out, by real people in a real gym not a laboratory gym as in much research. Our results suggest that exercise order and rest interval make no difference to chronic strength increases following 12 weeks of training, but rather should be chosen based on personal preference," explained James Fisher, lead author.

"In addition, whilst scientific research in trained participants is lacking, maybe as a result of the diminished gains compared to untrained persons, the present study shows that significant strength increases can continue as a result of brief (~23 minutes) and infrequent (2 x / week) resistance exercise when intensity of effort is maximised. This research demonstrates ecological validity as well as scientific rigour; it shows practical results from an approach to that most people can immediately utilise."

More information: "The effects of pre-exhaustion, exercise order and rest intervals in a full body resistance training intervention " (DOI: dx.doi.org/10.1139/apnm-2014-0162) was published today in the journal Applied Physiology, Nutrition, and Metabolism. DOI: 10.1139/apnm-2014-0162

Related Stories

Recommended for you

India's bidi workers suffer for 1,000-a-day habit

date 12 hours ago

Zainab Begum Alvi and her band of young helpers hunch over baskets filled with tobacco flakes and dried leaves, trying to roll a thousand dirt-cheap cigarettes a day at the behest of India's powerful bidi barons.

Key to better sex ed: Focus on gender & power

date Apr 17, 2015

A new analysis by Population Council researcher Nicole Haberland provides powerful evidence that sexuality and HIV education programs addressing gender and power in intimate relationships are far more likely ...

Journal tackles aging policy issues raised by White House

date Apr 17, 2015

In anticipation of the forthcoming 2015 White House Conference on Aging (WHCoA), The Gerontological Society of America (GSA) has produced a special issue of The Gerontologist that outlines a vision for older adults' econom ...

User comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.