Pre-exhaust supersets are a great method to increase the intensity of your workouts to build more muscle. They allow a muscle to be trained past the point of failure by utilizing both isolation and compound exercises. The isolation exercise is used first to exhaust the muscle then the compound exercise, which uses assistive muscles which are fresh from not being trained, to drive the muscle past the point of muscular exhaustion.
An example of a chest workout using this principle is:
pec flyes-1x15
supersetted
dumbbell bench press-1x10
All sets need to be taken to failure with no rest between exercises. If you rest even as little as 3 seconds your muscles recuperate half their strength , which negates a lot of the benefit of this HIT variable.
The following is an example of a double pre-exhaust routine, which uses two isolation exercises to exhaust the muscle then follows them with a compound exercise to drive the muscle past failure.
dumbbell flyes-1x10
supersetted
cable crossovers-1x12
supersetted
dumbbell bench presses-1x8
There are numerous examples of this technique that are effective muscle builders.
Dave
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