Bodybuilders have used pre-exhaustion techniques to supercharge muscle growth for decades.
Here’s one way they do it: They use an isometric hold at an exercise’s “sticking point” to fatigue the muscle fibers before cranking out repetitions.
This iso-hold method increases the fibers’ time under tension, creating more metabolic stress and stimulating growth in that area. It also builds strength at a movement’s hardest point, which ultimately boosts performance.
A lighter load goes a long way with this technique, so start by selecting a load you can typically lift for 15 to 20 reps.
Want to mix it up? You can also use the iso-hold at the end of a set as post-exhaustion. Either way, your arms will change.