Mass and Muscularity: The Post-Exhaust Routine
You've no doubt heard of the “pre-exhaust technique.” The post-exhaust compound set is the exact opposite. The post-exhaust technique requires that you perform a heavy multi-joint movement for a body part followed by a lighter single-joint movement for that same body part. An example of this would be a bench press followed immediately by dumbbell flyes. The beauty of this technique is three-fold:
1. You develop the pure fast-twitch muscle fibers with a heavy compound movement and then hit the intermediate fast-twitch muscle fibers with the lighter movement.
2. The post-exhaust technique allows you to extend the volume of a set, without compromising intensity.
3. This technique also allows you to hit the body part from different angles with more than one exercise, without overextending the length of your workout. This way you can work on both bulk and symmetry.
... Remember to use as much weight as you can on the first exercise of the compound set and move the weight as quickly as possible. This will activate the pure fast-twitch muscle fibers, which have the most growth potential. On the second exercise, use lighter weight with a more controlled tempo. Emphasize constant tension on this second exercise.
