Foro de artes marciales, deportes de contacto, musculación, fitness, salud

Effects of exercise order on upper-body muscle activation and exercise performance.
Gentil P, Oliveira E, de Araújo Rocha Júnior V, do Carmo J, Bottaro M.
College of Physical Education, Catholic University of Brasilia, Brasilia, Brazil. paulogentil@hotmail.com
Abstract
With the purpose of manipulating training stimuli, several techniques have been employed to resistance training. Two of the most popular techniques are the pre-exhaustion (PRE) and priority system (PS). PRE involves exercising the same muscle or muscle group to the point of muscular failure using a single-joint exercise immediately before a multi-joint exercise (e.g., peck-deck followed by chest press). On the other hand, it is often recommended that the complex exercises should be performed first in a training session (i.e., chest press before peck-deck), a technique known as PS. The purpose of the present study was to compare upper-body muscle activation, total repetitions (TR), and total work (TW) during PRE and PS. Thirteen men (age 25.08 +/- 2.58 years) with recreational weight-training experience performed 1 set of PRE and 1 set of PS in a balanced crossover design. The exercises were performed at the load obtained in a 10 repetition maximum (10RM) test. Therefore, chest press and peck-deck were performed with the same load during PRE and PS. Electromyography (EMG) was recorded from the triceps brachii (TB), anterior deltoids, and pectoralis major during both exercises. According to the results, TW and TR were not significantly different (p > 0.05) between PRE and PS. Likewise, during the peck-deck exercise, no significant (p > 0.05) EMG change was observed between PRE and PS order. However, TB activity was significantly (p < 0.05) higher when chest press was performed after the peck-deck exercise (PRE). Our findings suggest that performing pre-exhaustion exercise is no more effective in increasing the activation of the prefatigued muscles during the multi-joint exercise. Also, independent of the exercise order (PRE vs. PS), TW is similar when performing exercises for the same muscle group. In summary, if the coach wants to maximize the athlete performance in 1 specific resistance exercise, this exercise should be placed at the beginning of the training session.
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Nuestros hallazgos sugieren que hacienda la técnica de pre-agotamiento no es más efectivo para incrementar la activación de los músculos pre fatigados durante el ejercicios multiarticular.

Fuente: http://www.ncbi.nlm.nih.gov/pubmed/18076251

Esto es lo que siempre a defendido Sebarc. Yo nunca lo he utilizado pero si creo que puede ser útil en ejercicios como el press de banca en gente que tira predominantemente de hombros/triceps.

pero si creo que puede ser útil en ejercicios como el press de banca en gente que tira predominantemente de hombros/triceps

Por lo general, una revisión en profundidad de la técnica de levantamiento suele corregir estas disparidades. La retracción escapular y la fijación de los hombros en el banco hace casi imposible que el grueso del esfuerzo no recaiga sobre el pectoral.

Neuromuscular activity during bench press exercise performed with and without the preexhaustion method.
Brennecke A, Guimarães TM, Leone R, Cadarci M, Mochizuki L, Simão R, Amadio AC, Serrão JC.Laboratory of Biomechanics of School of Physical Education and Sport of University of São Paulo,
Brazil. allbrenn@usp.br

The purpose of the present study was to investigate the effects of exercise order on the tonic and phasic characteristics of upper-body muscle activity during bench press exercise in trained subjects. The preexhaustion method involves working a muscle or a muscle group combining a single-joint exercise immediately followed by a multi-joint exercise (e.g., flying exercise followed by bench press exercise). Twelve subjects performed 1 set of bench press exercises with and without the preexhaustion method following 2 protocols (P1-flying before bench press; P2-bench press). Both exercises were performed at a load of 10 repetition maximum (10RM). Electromyography (EMG) sampled at 1 kHz was recorded from the pectoralis major (PM), anterior deltoid (DA), and triceps brachii (TB). Kinematic data (60 Hz) were synchronized to define upward and downward phases of exercise. No significant (p > 0.05) changes were seen in tonic control of PM and DA muscles between P1 and P2. However, TB tonic aspect of neurophysiologic behavior of motor units was significantly higher (p < 0.05) during P1. Moreover, phasic control of PM, DA, and TB muscles were not affected (p > 0.05). The kinematic pattern of movement changed as a result of muscular weakness in P1. Angular velocity of the right shoulder performed during the upward phase of the bench press exercise was significantly slower (p < 0.05) during P1. Our results suggest that the strategies set by the central nervous system to provide the performance required by the exercise are held constant throughout the exercise, but the tonic aspects of the central drive are increased so as to adapt to the progressive occurrence of the neuromuscular fatigue. Changes in tonic control as a result of the muscular weakness and fatigue can cause changes in movement techniques. These changes may be related to limited ability to control mechanical loads and mechanical energy transmission to joints and passive structures.


El patrón kinematico de movimiento cambio como resultado de debilidad muscular en P1.La velocidad del hombro derecho durante la fase positiva en el press de banca fue significativamente más lenta durante P1.
Esos cambios pueden estar relaciona con una limitación de la abilidad para controlar cargas mecanicas y la transmisión de la energía mecánica de las articulaciones a las estructuras pasivas.
Fuente: http://www.ncbi.nlm.nih.gov/pubmed/19855317

A mi personalmente siempre me gusto mas el post-agotamiento que el pre-agotamiento, pero bueno, siempre esta bien tener diversas "herramientas" de las que te puedas servir para hacer un entrenamiento mas efectivo.