It is generally known that every workout where basic compound exercises are the basis is the best way to get more mass and significantly increased strength. Most of these training programs recommend difficult complex movements at the beginning of training because they require more strength, energy and concentration for proper execution. This way of creating a specific training program will surely provide excellent results, but is not so simple (because in this case, each of us will be perfectly physically prepared and have strong and defined body) after a while our body get used to the intensity of the exercise period and the result is muscle doldrums.
Once your body gets used to the manner and intensity of our training simply it will no longer be forced to grow and increase its strength and durability. Therefore in this period is necessary to change and increase the intensity of our training by doing advanced training techniques. Pre-exhaustion training method is performing of an isolation exercise followed by refusal to perform a compound exercise of the same muscle group (e.g., leg extensions exercise followed by front squats exercise, or side lateral raises exercise followed by standing military press exercise).
The reason for this combination of exercises is to provide muscle fatigue of a given muscle group (which represents the primary muscle group which is activated by performing a complex task) by performing isolation exercise and perform complex drill in order to force the body to involve the largest possible number of muscle fibers and properly perform complex exercise. The performing isolation exercise will allow more blood flow to the muscles and reduce the risk of injury when performing complex exercise for the same muscle group. This training program is not recommended for super sets and drop sets, but you should do regular breaks of 1-2 minutes between each batch and each exercise. Every workout should start with a 5-10 minute warm-up on tape running,stationary bike or orbi-trek. This kind of exercise is easy to practice and allows a number of combinations that are recommended at the beginning, it does not to use excessive weights for complex exercises (beginners and all those who have some injuries should not practice this way of exercise).
Choice and schedule exercises program
Exercise No. 1 (LEG EXTENSION) – you should do 4 sets with the maximum number of repetitions in the series, while using weight with which you can still make a minimum 12-14 repetitions.
Exercise No. 2 (BARBELL FRONT SQUAT) – you should do 4 sets of this exercise with 8 repetitions in the series. Use intermediate weight in performing this exercise and avoid using the maximum weight.
Exercise No. 3 (LEG CURL) – you should do 4 sets of this exercise with the maximum number of repetitions in each set, while using a weight with which you can still make a minimum 14 repetitions.
Exercise No. 4 (ROMANIAN DEADLIFT) – you should do 4 sets of 10 repetitions in the series. Use intermediate weight in performing this exercise and avoid using the maximum weight.