Advanced Training Methods: post-fatigue, pre-fatigue, stt

Carlos Sánchez 4 min. of reading Fitness Leave a comment

We bring you 3 Advanced Training Methods to include in your routines

Training principle of supersets

They involve performing two different exercises back-to-back, either for the same muscle group or different muscle groups, that is, agonist-antagonist. Within the first group (supersets for the same muscle group) are the two training methods or strategies we’re focusing on: pre-fatigue and post-fatigue.

Both training strategies fall under the training principle of supersets, but even though they’re often used interchangeably, they really shouldn’t be. Depending on your goal, you should use one method or the other

Advanced Training Methods: Pre-fatigue

This consists of fatiguing a muscle group with an isolation (analytical) exercise, then immediately performing another exercise for the same muscle group but with a more global character (example: dumbbell flyes for chest + bench press).

According to some authors, pre-fatigue aims to localize or isolate muscle groups and doesn’t seem recommended for increasing strength and myofibrillar hypertrophy, since it doesn’t allow the second exercise to be performed at a high intensity (%1RM) due to metabolic accumulation (10-14 mmol/l).

However, vascularization and sarcoplasmic hypertrophy are definitely goals of this method

Advanced Training Methods: Post-fatigue

Although it might seem like the previous one, they’re similar but not the same. This consists of fatiguing a muscle group with an isolation (analytical) exercise after having performed an exercise for the same muscle group with a more global character (example: squats + leg extensions).

It can be recommended to increase muscle mass, since it allows the first exercise to be performed at a high intensity and then achieve metabolic accumulation (10-14 mmol/l).

In this case, myofibrillar hypertrophy is greater than in the previous one, giving a more “compact” muscle feel

Examples of pre- and post-fatigue training

Advanced Training Methods: STT

The STT (“Systematic Touch Training”) was created by the Rothemberg brothers in 1995, and is based on partner work where, while the lifter performs the reps, the partner touches the involved muscles.

This is done to achieve the following effects, mainly during contraction.

Stimulation of sensorimotor reflexes.
Change in the recruitment order of motor units.
Improvement of intermuscular coordination.

Obviously, the “training partner” should be trustworthy and not shy about stimulating the target muscle during a Romanian deadlift, for example

Activation process

Touching the specific point of the main muscle works through skin receptors

This way, sensorimotor reflexes are “activated”:

Propagation of a proprioceptive stimulus to the brain
The brain receives it and sends back a higher frequency of nerve impulse conduction than usual.
Facilitation of muscle contraction and increase in the number of motor neurons activated simultaneously.
More simultaneous motor neurons = more fibers activated = greater load capacity.

Sources

Benito Peinado, PJ. (2008) Basic concepts of resistance training: from bodybuilding to wellness. Editorial Kinesis.
Bompa, TO (2000). Periodization of sports training (programs to achieve maximum performance in 35 sports). Barcelona, Paidotribo.
Ratamess, NA. (2012) ACSM’s foundations of strength training and conditioning. American College of Sports Medicine.
Tous, J (1999). New trends in strength and bodybuilding., Barcelona, Ergo.
Epping, E. (1997) Touch Training for Strength Journal of Athletic Training. 32(4)373
Lacourse, MG. (1995). Training With the Right Touch. Fitness Management Magazine, Vol. 11, No. 7, pp. 38-41.
Hagbarth, KE. (1978). Excitatory and inhibitory skin areas for flexor and extensor motoneurons. In O.D. Payton, S. Hirt, & R. Newton (eds.), Scientific Basis for Neurophysiologic Approaches to Therapeutic Exercise: An Anthology. Philadelphia: F.A. Davies Co.
Rothenberg, B.; Rothenberg, O. (1995) Touch Training for Strength. Human Kinetics Publishers.