Supersetting using isolated followed by a compound movement

[Joni]

I just read this on a site called philkaplan.com where supersets (a term which seems to have several applications) are defined as the performance of an isolation movement of a specific muscle immediately followed by a compound movement in the same muscle group. He claims that this technique is particularly useful for muscle building and weight loss because it pre-exhausts the isolated muscle, then works it again with the help of the remaining muscles in the group with the compound movement. He says this technique both increases caloric expenditure and efficiently overloads the muscle to stimulate development.

He also suggests doing 20-30 minutes of varied intensity cardio immediately following the strength training to take advantage of the depleted glycogen stores in the muscle so that the body burns stored fat. I used this technique to lose a LOT of weight, and because of my endless plateau, plan to begin working out this way again. (Although can you imagine Imax2 after a Pyramid video? Whew!)

It makes sense to me, but then I’m a novice. If it does have merit however, these strategies seem perfect for a new Cathe workout.

I’m somewhat new to Cathe, so forgive me if she’s already produced something similar workout – and let me know which one it is so that I can order it! Otherwise, I guess I can mix-n-match her workouts to develop a similar technique. I need a multi-DVD player!!

Joni

 

[kathryn]

I like the idea! Especially if it were to be a kind of superset/push-pull, where we do two exercises for the chest (for example) followed by two exercises for the back, then have a short stretch break doing some ROM work more than static stretches.