I have been kicking around the thought of doing some type of advanced techniques lately, during my layoff because of being sick. I haven′t been able to think of a "consistent" way of doing things, in which I could be happy. Everything I considered either involved more volume than I was wanting, too much overlap, etc.
Then, this morning, it happened… An idea bounced in my head that I had never thought of before!
I kept thinking about pre-exhaustion, and it′s benefits of eliminating the weakest link. I was never happy with the increase in volume, and maybe not hitting some of the "weakest" links enough in the compound exercise, because maybe the larger muscle would fail before those. Finally, I thought of a "reverse" pre-exhaustion, where the intensity is as high as possible for ALL the muscle groups, including the weakest links with hardly no extra volume!
Instead of doing the isolation movement, as a standard set BEFORE the compound movement in a superset, I thought:
"Why not do the compound movement straight out until failure, then IMMEDIATELY do an isolation movement that targets the largest muscle group with 1 static hold rep?"!!!
This would allow the weakest links to fail, along with hit the largest muscle groups pretty hard, then crank up the intensity on the largest muscle group as high as possible without involving the weakest links anymore because of a static hold in the fully contracted position!
Here is what I have FINALLY decided on, for myself:
1) Machine Pulldowns
2) Machine Dips – post-exhausted with static hold of Pec Deck.
1) Leg Extensions
2) Leg Curls
3) Seated Calf Raises
1) Machine Bench Presses
2) Machine Rows – post-exhausted with static hold of Pullover.
1) Standing Calf Raises
I′m FINALLY content with that routine (for now) nailing ALL muscle groups as much as possible, eliminating weakest links from making largest muscle fail, and keeping volume extremely low!
I coined the phrase "post-exhausted", meaning the largest muscle will fail AFTER the compound exercise because weakest links are bypassed by use of isolation in static contraction position where largest muscle is flexed as much as possible.