Home Challenge Your Body For Charity KNOWING HOW TO MIX IT UP!



Compound, partial-isolation and iso-tension moves create explosive training results in and out of the gym.

When you are setting up a resistance training program for yourself, one of the key strength factors is to make sure you have a variety of compound movements built in to your routine.

What is a Compound Movement?
A compound exercise is a multi- joint movement where more than one joint is involved throughout the movement. Compound exercises are movements such as squats, bench presses/push-ups, leg press, and lunges.
Why you should add this to your workout:
We perform compound movements for the larger muscle groups in the body such as chest, back, quads/hams (front and back of thigh) and gluteus (bum.) The proper execution of compound movements will maximize energy depletion due to the tremendous amount of muscle tissue involvement, recruiting greater fat release during recovery! Compound movements are grand for building up lean muscle mass in a short amount of time.

What is a partial isolation movement?
Isolation exercises (most are actually partial isolation exercises) involve one joint or one muscle group. Performing isolation exercises puts emphasis on and targets specific muscle groups. Isolation movements include, leg extensions (for quads), cable exercises, dumbbell flyes (for chest), hamstring curls, as examples.

Why you should add this to your workout:
Isolation exercises help define and shape as well as assist in healing injuries or muscular imbalances. I usually do isolation exercises to “finish off” a specific muscle group workout.

What is iso-tension all about?
Iso-tension  is something new my trainer has added to my routine this week as I shred the last bodyfat I can on the challenge and recover from my back pain and injury. ( I was in hospital two days to manage the pain in a set back with my spinal disks last week.)  Iso-tension involves holding an intense flexed position for 15+ seconds or more.
How to add this to your workout

You do not need weight to make this exercise work for you. This is also a great way to stimulate your muscles if you are unable to train in a gym.  Use a wall to add resistance or simply tense muscles against themselves as depicted in the photo. You can add this to your last set to completely “finish off” the muscle or you can perform sets. I like to use iso-tension for my abdominal training. I also use it by squatting and holding the position with my back against the wall. It is great to use iso-tension to keep toned if you are travelling and cannot get to gym or into your regular exercise program or you are on long business flights around the world!

Remember- it is not the quantity of weight you use but the quality of your form that gets the sculptured results you are looking for in a bodybuilding or body toning program!

Thea has managed to raise P20,000 in her bid to challenge her body for charity for BOSASNet. She is still looking for more donations from individuals and corporate who are inspired by her body transformation achievements and articles so far. Her original goal was to raise P50,000. If you have been inspired, and would like to donate to the charity on her behalf, please see Netta or Karen to make payments at Energym Health Studio, 3161502/plot5627 Lejara Rd. Broadhurst Industrial, Gaborone.