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A Quick Tip to Grow Muscles Faster

Get-Fit Guy has a smart technique to make your muscles bigger faster, without spending too much time working out.

By
Ben Greenfield
1-minute read

Back when I was a bodybuilder, one of the techniques I and my fellow exercisers used is to pre-exhaust our muscles with a body weight or a light weight set prior to doing a main, heavier set.

For example, we’d do:

  • A set of 20-30 push-ups prior to a heavy set of 5-10 benchpresses

  • A set of 20-30 leg extensions prior to a heavy set of 5-10 squats.

  • A set of 20-30 leg curls prior to a heavy set of 5-10 deadlifts.

  • A set of 20-30 crunches prior to a loaded set of 5-10 weighted leg raises.

  • A set of 20-30 lat pulldowns prior to a loaded set of 5-10 weighted pull-ups.

You get the idea. Interestingly, a research study just backed up the efficacy of this pre-exhaustion technique when it comes to growing muscles faster. The study participants did a set of light, high-repetition pre-exhaustion leg extensions prior to a leg workout to elicit a greater muscle response compared to a leg workout without the pre-exhaustion set.

So while some have argued that pre-exhausting a muscle before a workout makes you less able to lift heavy weights and thus less able to grow muscle, it turns out that this simply isn’t the case!

Feel free to try this pre-exhaustion technique in your next workout and enjoy the results!

Do you have more questions about this quick tip to grow muscles faster? Head over to Facebook.com/GetFitGuy and ask your questions or join the conversation there!

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.