1 Tip To Break Muscle Building Plateaus #LLTV

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Break Muscle Building Plateaus With: Pre- & Post Exhaustion Method

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?

What Is The Pre-Exhausting Method?

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

 

What Is The Post-Exhausting Method?

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.

 

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Screen Shot 2013-07-22 at 9.47.09 AM1. 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.

 

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48 responses to “1 Tip To Break Muscle Building Plateaus #LLTV

  1. Those are some great suggestions there Brad. As you mentioned… supersets are very important to include in one’s workouts if results are slowing. Aside from this… I find that when you mix up your exercises to target one area, so that the muscle group doesn’t develop a memory of your same old workouts, you are more likely to get on-going results.

  2. Brad, it’s great video !
    My chest seem never grow. I just want to pack extra 1 to 2 lbs muscle each side
    What target exercise can I focus on, and how long does it normally to gain extra 1~2lbs? Am current eating ~2400kcal/day, body weight=140lbs. body fat %8
    Thanks!

  3. Hello there!

    This is such a nice post. Thank you very much for sharing this post and for sharing to us about an advanced muscle building technique that can help us overcome our plateaus in muscle growth.

    Regards,
    George

  4. I have done the post exhaustion method but never the pre-exhaustion.
    My chest and back are definitely hardest to grow. I have had great gains this summer though in other areas! School starts again this week and so my workout days will be limited, so I am going back to a full body circuit every two or three days. 2 – 3 times a week.

  5. So many wicked videos! They just keep coming out!! Stoked 🙂

    Hardest muscle group to build for me might have to be shoulders and calves. I’d also like to see glutes grow even more, but just got Jess’s “Build a Butt” workout package so the future is looking bright 🙂

  6. Hey Brad, gotta say, I’m becoming a big fan. I’ve never really bought into a lot of these YouTube fitness channels but you’re changing my mind. I will most definitely be purchasing some of your products to assist me with achieving my goals.

  7. My legs and calves. Part of it is genetics I blieve tho. I think I will step up a session to talk to you soon about that.

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