Personally i do believe long-limbed individuals(ectomorph) need to pay more attention to arms and legs(thus isolation), simply because the limbs are longer and harder to fill out which makes them unaesthetic from a bodybuilding view(if their goal is bodybuilding).Compound Exercises
Compound exercise overload smaller muscle groups. Lat Pulldown
The biceps give out long before the lats do.If your Biceps gives out before your lats do on a LAT pulldown, you do it wrong. And if your Biceps gives out your lats be wont be stimulated optimally?Bench Press
The triceps are exhausted long before the pecs are. sameIsolation Exercises
Isolation movement have very little value in gaining mass. Compound movements are the basis of a program but isolation can be used to bring weak body parts up. IF your limbs are long you have a harder time filling these out yes ,
5'8"/173 cm Tall/132 lb/60 kg Lifter
A lifter who performs isolation exercise is NOT going to fill out.
A lifter that size NO matter what exercises they do will be scrawny! i dont know what these numbers should represent. who is 60kg? ofc he is scrawnyFilling Out
The ONLY way a scrawny ectomorph is going to "Fill Out" is by gaining weight. yes gaining weight , however some areas will fill out quicker than others especially if some of the areas are LOONGer
Compound exercises promote a greater anabolic response. Isolation movement provide a very small anabolic response. the small increase in testosterone compound movements provide over isolation does $h1t. I Agree however (as i already said) compound movements should be the basis
Again, compound exercises overload small groups. Thus, the "long limbed ectomorph" is obtaining as much or more work than from an isolation movement. Long limbed ectomorph=> a characteristic of the ectomorph is having long limbs ^^, yes totally squats usually beat leg extensions, because more muscle groups are involved, however who said we cannot add the isolation?
As an ectomorph myself i followed strictly a only-compound exercise program and my arms are very much behind. You arm are growing and will catch up. No they wont, people who whose arms grow proportinally fine by just doing compound movements are genetically gifted in the arm department. Again i was there believing pullups make my arms grow(some even believe deadlifts make their arms grow) guess what my arms are my weakest bodypart, they grew a little bit but the other muscle overpowers them, this is exactly what i mean by just following a compound-only program; some areas will respond simply better than others and you might have a hard timeto be proportional &aesthetic
i also respond better to higher reps it even gives me strength increases .Ectomorphs usually respond well to higher reps. The higher reps provide an anabolic pump.
i disagree however that this is because of the slow twitch muscle fibres.Some hypertrophy of slow muscle fiber does occur.
Again, moderately higher reps provide an anabolic pump, triggering Type II muscle fiber growth.
i do not believe that these can grow , if that would be the case marathon runners would be big.Poor Comparison
Comparing higher reps to someone who goes out and runs 26 miles make NO sense. Really? if i run 20 hours or just 5 minutes i still target the same type of muscle fibres no? show me a study where red muscle fibres hypertrophy pls4 hours 26 minutes of NON Stop Squats
The average US male runs a marathon in 4 hours and 26 minutes. That means they NEVER stop running for that time period.
Thus, with you analogy, you'd need to squat for 4 hours 26 minutes NON-Stop.
You need to rethink your analogy.Tooth Pick Legs
If you were to squat NON-Stop for 4 hour plus, you legs and the rest of your body would look like a tooth pick. Arm/Leg Compound Movements
If you really want to focus on your "Long limbs" in training you need to.
1) Narrow Grip Bench--this places more of the work load on the triceps.
2) Supinated Narrow Grip Lat Pulldowns--this place more of the work load on the biceps.
3) Leg Press--this places more of the work load on the quads. [/color] Those are very good alternatives! compound movement which have the targettet muscle as a prime mover, still if your arms are already behind you might have trouble getting them to target(i feel narrow grip bench in my front delts. I also know some guys who have trouble doing dips and narrow grip bench press(elbows) but are fine with cable extensions and doing dips and CGp after them), (supinated narrow grip lat pulldowns are for me THE best lat exercise ;) ) (Leg press: Long limbed lifters usually have the problem that their ass grows more than their quads do on leg presses and squats. This is not bad from a powerlifting/strength related view, but undesired from a bodybuilding perspective), in addition compound movements are usually much more draining than pure isolation.
I believe it has more to do with effect of carb uptake/ glycogen storage .Glycogen restoration plays a role with increasing muscle mass.
However, it is NOT the reason.
The reason is that "The Pump" creates an anabolic environment for muscle growth.
"The Pump" increases in mTOR, growth hormone, downgrades of myostatin, etc.
[color=#FF0000]100% agreed I believe you misunderstood what i wanted to say, maybe i just wrote it very bad (again my english sucks). COmpound movements are and SHOuld be the basis of every program, but isolation have their place. especially for a long limbed lifter, who needs to place more focus on the limbs. or you will have a hard time developing a proportional physique.