{"id":695,"date":"2024-07-12T20:00:37","date_gmt":"2024-07-12T18:00:37","guid":{"rendered":"https:\/\/oray-life.com\/?p=695"},"modified":"2025-04-15T17:02:46","modified_gmt":"2025-04-15T15:02:46","slug":"pre-fatigue-training-overview-and-key-principles","status":"publish","type":"post","link":"https:\/\/oray-life.com\/en\/pre-fatigue-training-overview-and-key-principles\/","title":{"rendered":"Pre-fatigue training: overview and key principles"},"content":{"rendered":"
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When you start bodybuilding, you often tend to make very rapid gains in terms of performance and muscle gains. However, over time, training performance often tends to stagnate and so do gains in muscle mass. It is therefore often common for bodybuilding practitioners to seek to change their training technique and training regimen in order to be able to continue their progress in terms of muscle mass. This article provides an introduction to different training intensification techniques.<\/p>\n\n\n\n

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Pre-fatigue training: understanding the key principle<\/h2>\n\n\n\n

Pre-fatigue training consists of performing an isolation exercise on a target muscle before performing an exercise mobilizing several muscles including the target muscle. The principle is to create pre-fatigue on the target muscle to be sure that it will be mobilized and pushed to its limits during a multi-joint exercise.<\/p>\n\n\n\n

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The 4 main intensity variables in pre-fatigue training<\/h2>\n\n\n\n

There are 4 main variables for adjusting pre-fatigue training intensity: the intensity of each series (both in terms of weight used, number of repetitions and contraction tempo), the recovery time between each series, the duration between the end of the isolation exercise and the start of the poly-articular exercise and the sequence structure between the isolation exercise and the poly-articular exercise (chained or in silo, see below).<\/p>\n\n\n\n

The intensity of pre-fatigue (in the sense of the % mobilization of the target muscle during the exercise in isolation) depends on each bodybuilding practitioner. Indeed, some prefer a moderate intensity mainly aimed at blood flow and nervous system mobilization. Others look for prior muscular failure on an isolation exercise before continuing with a multi-joint exercise.<\/p>\n\n\n\n

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Chained pre-fatigue vs. Silo pre-fatigue<\/h2>\n\n\n\n

There are 2 main variations of the pre-fatigue exercise: chained pre-fatigue and silo pre-fatigue.<\/p>\n\n\n\n

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Chained pre-fatigue<\/h3>\n\n\n\n

Chained pre-fatigue consists of performing an isolation exercise and following it up (directly or after a recovery period) with the multi-joint exercise.<\/p>\n\n\n\n

Let’s take the example of the best-known pre-fatigue training for the quadriceps which consists of chaining a series of leg extensions (directly or after recovery) with a series of squats. In this example, only the tempo, the weight used and the sequence time between the leg extension and the squat serve as a variable for adjusting the intensity of the exercise.<\/p>\n\n\n\n

Silo pre-fatigue<\/h3>\n\n\n\n

Silo pre-fatigue involves performing several sets of an exercise in isolation before performing several sets of a multi-joint exercise.<\/p>\n\n\n\n

Let’s return to our example of training targeting the quadriceps, a pre-fatigue silo training could consist, for example, of doing between 3 and 5 sets of leg extensions before performing between 3 to 5 sets of squats. In this example, the number of repetitions, the tempo, the weights used, the recovery time specific to each series (series of leg extension and series of squats) as well as the sequence time between the leg extension and the squat serve as variable adjustment of exercise intensity.<\/p>\n\n\n

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