Post Exhaustion Superset Workout
Post-exhaustion is a superset variation. With post-exhaustion, you perform 2 exercises for a single muscle group back to back; first a compound lift, and secondly an isolation lift with limited rest in between sets. The goal of post-exhaustion is to wear down a big muscle group with heavy weight, and then finish it off while it is fatigued with an isolation lift.
A post-exhaustion superset is a serious workout for intermediate and advanced weight trainers/bodybuilders, it should not be attempted by someone who has been training less than a year. The focus is muscle damage using compound movements supersetted with an isolated movement working in the 5-7 rep range to target the larger fast twitch and Type IIX muscle fibers.
This post exhaustion superset training should be limited to people who have already increased their lean body mass from weight training by at least 20 pounds. Someone who is totally confident in using form correctly and knows how to eat correctly, how many grams of protein they need every day, etc.
Post-exhaustion supersets should also be limited to those bodybuilders who have increased strength, pushing heavier weights with good form than they were a month ago. They also need to have the required persistence, that means not missing workouts, if you are the kind of trainee that needs motivation just to get to the gym, then there is no magic technique that is gonna help.
Below is what a good post-exhaustion superset workout would look like. You should use compound movements to first reach the point of exhaustion before moving onto an isolated movement to completely exhaust the targeted muscle.
The recommended tempo 2-1-2 means that the weight is lifted or pulled concentrically for 2 seconds followed by contracting for 1 second at full contraction and then lowering the weight eccentrically for 2 seconds.
Chest post-exhaustion; Bench press followed by D/B flyes.
Back post-exhaustion; Barbell rows followed by (straight arm) lat-pulldowns.
Shoulder post-exhaustion; Military press followed by side D/B lateral raises.
Quads post-exhaustion; Squats followed with leg extensions.
Hamstring post-exhaustion; Romanian deadlifts followed with leg curls.
Biceps post-exhaustion; Palm up chin ups followed with cable curl.
Triceps post-exhaustion; Close-grip bench-press followed with triceps pushdowns.
Calves post-exhaustion; Standing calf raise followed with seated calf raise.