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Thread: Isolation exercises

  1. #1
    Ecoli die
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    Isolation exercises

    What are the advantages of isolation exercises vs compound exercises?

    I'm looking at rotating every other week doing isolation instead of compound exercises just to change things up a bit (i.e. fly's instead of bench, leg curl instead of squat etc.).
    Now in pain, only working out the walking sticks.

  2. #2
    3:16
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    what are your goals?

    will you stress all your body parts enough with doing to many exercise?

    i would still base the bulk of my lifts around compound exercsie.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  3. #3
    Senior Member Gavan's Avatar
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    if you want ot include isolation exercises, why not try prefatigue principe ?

    (immediately follow by = "+")

    Pullover + Pulldown or Chins
    Lateral raises + Shoulders press
    Flyes + Bench press
    Curl + Bent over row
    Triceps extension + close grip Bench press
    Wrist-Curl + Curl
    Leg extension + Leg press or Squat

    1-2 set of each or 1-2 cycles
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  4. #4
    Feed me weird things. fuzz's Avatar
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    Hmm, let me think:

    for all but the most experienced and developed lifter - none.

  5. #5
    Banned
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    Originally posted by Gavan
    Curl + Bent over row
    Wrist-Curl + Curl
    I have a problem with these 2 pre-exhaust recommendations (the other ones looked fine). The point of pre-exhaust is to begin to tire out the target muscle before that muscle is hit by a more compund movement. In the case of curls and barbell rows, you are not pre-exhausting your back (the target muscle) and you are only tiring out your supporting muscles for the compound movement. The same can be applied to wrist curls and curls, albeit to a lesser degree.

  6. #6
    Banned Berserker's Avatar
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    I used to train biceps before bent row. My thinking was to put more strain on the back, and limit the help from biceps.

  7. #7
    Senior Member Gavan's Avatar
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    it's not to work the back but for biceps !!

    and wrist-curl + curl are for forearms !

    for back the only possibility of pre-exhaustion is pullover (on med-x machine if possible) then immediately pull-up or pulldown.
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

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