You’ve been asking for techniques to break muscle building plateaus.
You know what muscle building plateaus are right…when you keep training and training, but never seem to build anymore muscle or get stronger.
Today I want to talk to you about an advanced muscle building technique that can help you overcome your plateaus in muscle growth.
I’m talking about the pre- and post exhaustion method.
Sounds scary right?
The pre-exhausting method is a muscle building technique that simply means you FIRST fatigue the targeted muscle with a single joint exercise, then hit it even harder with a multi-joint exercise that targets the same muscle.
An example using the pre-exhausting method for shoulders would be a superset of:
A1. Dumbbell side lateral raises (the single joint move) 4 sets x 6-8 reps, 5010, rest 10 seconds
A2. Barbell behind-the-neck shoulder presses (the compound move) x 4 sets x 4-6 reps, 4010, rest 3 mins
An example using the pre-exhausting method for biceps would be a superset of:
A1. Bicep curls (the single joint move) 4 sets x 6-8 reps, 5010, rest 10 seconds
A2. Close-grip chin-ups (the compound move) 4 sets x 4-6 reps, 4010, rest 3 mins
Another modification of the pre-exhausting method is the post-exhaustion method.
Essentially this is the same technique flipped around. It involves supersetting a compound exercise first followed by a single joint exercise that hits the same motor units of the muscle you’re training.
The key to this muscle building method is choosing the best exercises.
An example using the post-exhausting method for biceps would be a superset of:
A1. Close-grip chin-ups, 4 sets x 4-6 reps, 4010, rest 10 seconds
A2. Low include dumbbell curls, 4 sets x 6-8 reps, 5010, rest 3 minutes
An example using the post-exhausting method for triceps would be a superset of:
A1. Parallel bar dips, 5 sets, 4-6 reps, 3210, rest 10 seconds
A2. Overhead rope extensions, 4 sets, 8-10 reps, 3110, rest 3 minutes
Follow these recommended sets, rep ranges, tempos, and rest periods to maximize the muscle building effects of pre- and post exhaustion training to break muscle building plateaus.
Show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.
1. Have you ever tried pre- and post exhaustion supersets?
2. What body part do you have the most trouble growing?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
click ’”> MAXIMIZE THE AFTERBURN EFFECT
Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click ’”> FREE WORKOUTS
Check out my FREE COOKING VIDEOS & RECIPES, click ’”> FREE RECIPES
Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.