Q&A on Supersets vs. Isolation
A: Supersets are a great intensity technique and are excellent for both building mass while bulking and quality while cutting. The question of which is better, pre-exhaust (an isolation exercise followed by a compound exercise), or post-activation (a compound exercise followed by an isolation exercise) is difficult to answer. Both methods have merit and have been used successfully by #bodybuilders for many, many years. Pre-exhaust allows you to pre-fatigue the target #muscle first, and then when it fails, to continue the bombardment with a compound movement that utilizes assisting and stabilizing muscles. With post-activation, you begin with a heavy compound exercise (usually 4-5 reps are utilized) that greatly stimulates the central nervous system, which then allows the isolation exercise that follows to activate more muscle fibers than it usually would. Some studies have shown that pre-exhaust supersets reduces force production in the compound exercise, which makes some experts believe that they are inferior to post-activation supersets. I am not in agreement with this notion. My personal experience, along with a ton of anecdotal evidence has proven to me that pre-exhaust supersets are very effective. It is my opinion that both of these methods have their own unique advantages and physiological effects that induce #hypertrophy, thus I suggest that you use both techniques for a period of time and see which might work better for you. Utilize pre-exhaust for 4-6 weeks, and then post-activation for 4-6 weeks. Follow that with 8-12 weeks where no supersets are used. This will give you the best of both worlds while also preventing boredom, stagnation, and burnout.