Break Muscle Building Plateaus With Pre-Exhaust And Post-Exhaust Supersets

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2 Training Tips To Break Muscle Building Plateaus

On today’s episode of Live Lean TV, I’m sharing how to break muscle building plateaus with pre-exhaust and post-exhaust supersets.

But first, welcome back to our Live Lean TV show, which has been rated as having the hottest viewers.

Congratulations on that accomplishment 😉.

Now, you’ve been asking for training techniques to help break muscle building plateaus.

How Do I Know If I Hit A Muscle Building Plateau?

You know what muscle building plateaus are right?

Plateaus happens when you keep training and training, but never seem to build anymore muscle, or get any stronger.

Let’s talk about 2 of my favorite advanced training styles that can help you overcome your slumps with the dreaded muscle growth plateaus.

I’m talking about the:

  • pre-exhaust supersets
  • post exhaust supersets

Sounds scary, right?

What Is A Pre-Exhaust Superset?

The pre-exhaust superset is a muscle building method that simply means you first fatigue the targeted muscle with a single joint exercise.

Then you hit it even harder with a multi-joint exercise that targets the same muscle.

Pre-Exhaust Superset For Shoulders:

An example of a pre-exhaust superset for shoulders would be a superset starting with the single joint isolation move, followed by the multi-joint compound exercise.

A1. Standing Dumbbell Lateral Raise

Reps: 8 reps

Sets: 4

Tempo: 5010

Rest: 10 seconds

A2. Behind The Neck Standing Barbell Shoulder Press

If you have shoulder impingement issues, swap this out for the traditional in front of the body standing barbell shoulder press.

Reps: 6 reps

Sets: 4

Tempo: 4010

Rest: 3 minutes

Pre-Exhaust Superset For Biceps:

An example of a pre-exhaust superset for biceps would be a superset starting with the single joint isolation move, followed by the multi-joint compound exercise.

B1. Standing Dumbbell Bicep Curl

Reps: 8 reps

Sets: 4

Tempo: 5010

Rest: 10 seconds

B2. Chin Up

Reps: 6 reps

Sets: 4

Tempo: 4010

Rest: 3 minutes

What Is A Post-Exhaust Superset?

In addition to the pre-exhaust superset method, another training modification to break muscle building plateaus is the post-exhaust superset method.

This is essentially the exact same technique, but it’s flipped around.

The post-exhaust superset involves super setting 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.

Post-Exhaust Superset For Biceps:

An example using the post-exhaust superset method for biceps would be a superset of:

A1. Chin Up

Reps: 6 reps

Sets: 4

Tempo: 4010

Rest: 10 seconds

A2. Low Incline Dumbbell Curl

Reps: 8 reps

Sets: 4

Tempo: 5010

Rest: 3 minutes

Post-Exhaust Triceps Workout:

An example using the post-exhaust superset method for triceps would be a superset of:

B1. Parallel Bar Dips

Reps: 6 reps

Sets: 5

Tempo: 3210

Rest: 10 seconds

B2. Standing Overhead Cable Triceps Extensions (With Low Pulley Rope)

Reps: 10 reps

Sets: 4

Tempo: 3110

Rest: 3 minutes

Follow these recommended sets, rep ranges, tempos, and rest periods to maximize the muscle building effects of pre-exhaust and post-exhaust training to break muscle building plateaus.

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Question For You:

  • Have you ever tried pre-exhaust and/or post-exhaust supersets?
  • What body part do you have the most trouble growing?

Be sure to share your answers in the comment section below.

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51 responses to “Break Muscle Building Plateaus With Pre-Exhaust And Post-Exhaust Supersets

  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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