The opposite of pre exhaust is post exhaust. In a post exhaust superset you would again choose a basic compound movement and an isolation movement. This time, however, you would perform the compound movement first and the isolation movement second. The advantage of the post exhaust superset is that you will be fresh on the compound movement so you can use more weight.

Post exhaust supersets can also be used as an effective variation on the heavy-light system. For example, instead of just doing the regular sets of 8-12 reps, choose a heavy basic movement for the first exercise and do about 6 reps.

Then, follow it with a lighter isolation movement and do around 20 reps. This gives you the best possible of both worlds: a) size and strength increase, and b) isolation with a wicked pump.

POST-EXHAUST SUPERSETS:

Compound Exercise (1st)

• Leg Press 
• Incline Bench Press 
• Press Behind The Neck 
• Close Grip Bench Press 

Isolation Exercise (2nd)

• Leg Extension 
• Incline Dumbbell flyes 
• Dumbbell Side Laterals 
• Rope Pushdowns 

Compound superset - This type of superset is reserved for very brave people. Supersetting two compound exercises together can create amazing muscle growth in a very short period of time, but it's incredibly demanding and exhausting. It takes all the energy you can muster to get through a series of compound supersets.

It is also very taxing on the nervous system and requires that special attention be paid to recovery after the session. An example would be supersetting squats with leg presses. Combinations like these can easily leave you lying flat on your back gasping for air (but the results are well worth it!)

COMPOUND SUPERSETS:

Compound Exercise #1

• Squats 
• Bent Over Rows 

Compound Exercise #2

• Leg Press 
• Deadlifts 

NOTE - A word of caution about pre exhaust and compound supersets: If your second exercise is a compound free weight movement that requires a great deal of neuromuscular coordination or is the type of exercise that requires a spotter, pay extra attention to your form.

When your prime movers are fatigued from the first exercise, you may feel "wobbly" and your form is much more likely to break in the second exercise. If you let your form become sloppy because you are fatigued, you are more likely to get injured.

It's not uncommon for pre-fatigued muscles to give out suddenly without warning. If this happens during a bench press or squat and you don't have a spotter or safety mechanism in place, the results could be disastrous.

A safer method, especially for beginners, is to select a movement for the second exercise that requires less skill and coordination (leg press, smith machine squat, hack squat) or one with a built in safeguard (power rack, safety catch, spotter, etc).

For more great muscle building information and tips visit http://www.seriousstrengthtraining.com

<< Previous    1  2  [3]  4    Next >>