Pre-Fatigue Training vs Traditional Sets on muscle growth

 

 

Reference of the Study: Trinidade et. al. (2019). Effects of Pre-Exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength and Quadriceps Hypertrophy FRONT PHYSIOL

 

 

Details of the Study:

 

• Trainees performed 3 sets of leg press to failure 75% 1RM, 2x per week, for 9 weeks in total.

 

• One group performed 1 set of leg extensions before the leg press (pre-fatigue group), while another group performed the leg press training in a non-fatigued state (traditional training group).

 

• It was found that both groups saw significant muscle growth of all quad muscles, with no notable differences between groups.

 

• This study suggests that when taking each set close to failure, pre-fatiguing a muscle can achieve similar muscle growth compared with traditional training, with no additional benefit.

 

• This is despite the fact that lifting performance (load lifted), on the leg press for the pre-fatigue group was significantly affected.

 

 

Real World Application:

 

• Pre-Fatiguing the muscles provides an opportunity to gain the same muscle growth as traditional training, with lighter loads and less repetitions, thereby minimising joint stress.

 

• Therefore, this could be particularly useful for people returning to the gym after rehabilitating certain joint injuries.