Post-Exhaustion Workout is an excellent way to break through a plateau. This kind of superset begins with a complex and isolation exercise that focuses on a specific muscle group. This training technique may be even better than many pre-exhaustion methods. For example, it is possible to tire a muscle by doing a single-joint exercise, then exhausting it even more by conducting a multi-joint activity that targets the same muscle group and other nearby muscles. Biceps curls and chin-ups are good examples of a dumbbell lateral raise and a military press. Pre-exhaustion was designed to make the targeted muscles more tired. However, research has shown that technology has limits.
What are Post-Exhaustion sets?
Post-exhaustion sets are the complete antithesis of exhaust sets. To do a pre-exhaustion set, begin with a complex exercise that targets the muscle you want to focus on, followed by an isolated exercise that works the same strength. Because you start with a problematic practice while your muscles are fresh, you can get the most out of the activity that matters most. Next, use an isolated workout after the power you’ve been working on has become tired. By the time you finish the isolation exercise, you have injured your muscle fibers to their maximum extent. Bench press followed by dumbbell flies is an excellent example of a post-exhaustion workout.
Importance of Post-Exhaustion workout
There are multiple reasons for using this workout approach. First, doing a post-exhaust workout right after a significant motion raises the risk of overloading a particular muscle group. Also, this is relevant if, as in the bench press scenario, a minor stabilizer muscle restricts maximum performance.
It also improves the capacity to isolate a particular muscle or muscle area that requires more effort, mainly when it is difficult to train or grow.
Post-exhaust workouts are a kind of conditioning since they increase a regular session time by 30 seconds. As a result, it’s an effective way to build muscle endurance.
Is a Post-Exhaustion workout a successful training approach?
There’s some evidence to suggest that post-exhaustion training is better than the more often used pre-exhaustion workout technique. It would help if you initially did the multiple-joint workouts since their comparative weakness, when compared to larger muscles, harms the strength training.
We perform a different exercise after pushing the set to the point of temporary muscular failure since it does not rely on the muscular system as much as many workouts do. Also, this is the primary reason this training technique outperforms the pre-exhaustion method by a wide margin.
You’ll lift less weight while pressing if you first exhaust your chest muscles with an isolated exercise. That implies less stress on the body and less stimulus required to grow and strengthen to their full potential. The pre-exhaustion method’s biggest drawback is this. You’ll be able to use heavier weights on your complex exercises using the post-exhaustion technique.
The Last Word on Post Exhaustion Workouts
Post-exhaustion workouts use compounded training to tire the primary muscle group, which will be further exhausted by an isolated activity. On the second exercise, you’ll inevitably lose some of your gains in terms of muscular strength. Because of this, most gyms don’t routinely use the post-exhaustion workout. You should only perform post-exhaustion workouts and use this technique twice weekly per specific muscle.
