By Raymond Shipley
One of the more popular styles of training, and for good reason, is post-exhaust. This consists of utilizing heavy, compound lifts at the beginning of the workout, and finishing up with lighter, isolation movements. While pre-exhaust is a style I typically use for clients with stubborn body parts and potential joint issues, post-exhaust is very effective for those go-to muscles.
Post-exhaust is probably the most common style of training seen in the gym. Everyone knows to do squats before extensions and bench press before flyes, but most cannot explain why this might be beneficial. The simple answer is that it increases pump, or flush, to the muscle.
The pump, or flush, is the flooding of the target muscle with maximum amounts of blood. This causes the muscles to become engorged with nutrient rich blood, bringing in the desired amino acids and other nutrients, and removing the wasteful by-products of lifting, such as lactic acid and carbon dioxide. Over time, this will create a greater number of capillaries (blood vessels) which will provide the muscles with more nutrients and oxygen and allow for greater growth. This technique also allows a greater amount of weight to be lifted on compound lifts since they are done when the muscles are fresh.
The best techniques in training are consistency and periodic variation. Nothing gets done until we do it, and there is no way to tell which style of training will work best for the individual until it is tried. So, get in the gym and do the work.