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Isolation after Compound

Isolation Exercises Before or After Compound

Consider this for a moment. If you do a focused and intensive workout in which you take the chest to a high degree of fatigue, how can you then expect the chest to carry on training on its own in this fatigued state without the help of the Triceps and Deltoids, as happens when you go on to isolate the chest during Flat Dumbbell Flyes?

The answer is simple. Any flye type of exercise performed after a focused and intensive workout in which you take the chest to a high degree of fatigue will be performed to a significantly lesser degree than if the flye exercise were performed either before the compound exercise or on its own.

It is better to perform an isolation exercise after a compound exercise if you are using the isolation exercise as a way of reducing d.o.m.s. after the main compound work by doing a light warm down set of 20 reps, or you are doing 2 or 3 sets to fully ensure that the area just worked has been completed fatigued and can give no more.

You cannot do a compound set of, say, 12 - 10 - 8 - 8 - 8 - 8 and then expect to do a set of the relative isolation exercise using the same 12 - 10 - 8 - 8 - 8 - 8 principle and lift the same weights with the same level of intensity that you would do if you performed it either before the compound exercise or on its own.

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