Chase A Cheeky Chest Pump With This Addictive Circuit
Over the past 5 to 10 years there has been a major shift towards compound movements (An exercise that engages two or more different joints) which is great. .
That doesn’t mean that there isn’t still a place for isolation exercises in your training program.
This is a philosophy used when putting clients through a DARC workout. DARC (Dynamic Aerobic Resistance Conditioning) is a system which involves pairing weights moves with high-intensity cardio exercises. In effect, you’re lighting up a muscle group and targeting body fat in the one brutal superset. If you’re looking to increase lean muscle mass while reducing body fat, there is no better method.
For example, when putting clients through a chest workout, I would start with a Compound Exercise such as Dumbbell Press, then move directly on to an Isolation Exercise using a machine like the Pec Deck, before smashing out 3 - 4 sets of a lower body HIIT exercise, then repeating the process.
The reason I do this is due to the fact that your triceps and delts will fatigue a lot quicker than your pecs (being much stronger muscles).
To ensure that the chest muscles are pushed to momentary muscular failure, as soon as the arms and shoulders fail I move straight to an exercise that dramatically reduces their involvement.
Try this DARC-based Chest session on for size:
SET 1 (3 rounds)
▪️ Dumbbell Bench Press x 10
▪️ Pec Deck x 10
▪️ Switch Lunges x 3 sets of 30 secs work with 15 sec rest
SET 2 (3 rounds)
▪️ Incline Bench Press x 10
▪️ Supine Cable Pull-overs x 10
▪️ Squat Jumps x 3 sets of 30 secs work with 15 sec rest
