Post-Exhaustion Workout Program | TF Clark Fitness Magazine
Post-Exhaustion Workout is an excellent way to break through a plateau. This kind of superset begins with a complex exercise and an isolation exercise that focuses on a specific muscle group. This training technique maybe even better than many pre-exhaustion methods. It is possible to tire a muscle by doing a single-joint exercise, then exhausting it even more by conducting a multijoint activity that targets the same muscle group and other nearby muscles. Biceps curls and chin-ups are good examples, such as 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. Make use of an isolated workout after the power you’ve been working on has become tired. By the time you finish the isolation exercise, your muscle fibers will have been injured 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. To begin, doing a post-exhaust workout right after a significant motion raises the risk of overloading a particular muscle group. This is particularly 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.
Furthermore, 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 will be 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.
A separate exercise is performed after the set has been pushed to the point of temporary muscular failure since it does not rely on the muscular system as much as a numerous workout does. Our is the primary reason why 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 utilize heavier weights on your complex exercises using the post-exhaustion technique.
Post-exhaustion workouts use compounded training to tire the primary muscle group, which will then 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 utilize this technique twice weekly per specific muscle.
3 Day - Post Exhaustion Workout