Isolated versus compound exercises

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ephs
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Re: Isolated versus compound exercises

Post by ephs » Wed Dec 12, 2012 10:22 am

i also learnt from the forum to focus on compound lifts. and since i'm only doing squats, bench press, deadlifts, military press, rows/pull ups my results are much better than before, when i was also doing isolation exercises like biceps curls, triceps pushdowns or lateral raises.

so i vote +1 for compounds only.
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Re: Isolated versus compound exercises

Post by robertscott » Wed Dec 12, 2012 10:38 am

oh my lord what is wrong with the world?

DO BOTH! AAAAAAAARRRRRRRGGGGGHHHHH

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Re: Isolated versus compound exercises

Post by ephs » Wed Dec 12, 2012 11:25 am

no time for both, sorry.
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Re: Isolated versus compound exercises

Post by Khronos8 » Wed Dec 12, 2012 11:41 am

There's always time at the end for some isolation work (Like Jello!).

And some parts just need it!

takes less than 5 minutes to get it done.

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Re: Isolated versus compound exercises

Post by robertscott » Wed Dec 12, 2012 11:46 am

Khronos8 wrote:There's always time at the end for some isolation work (Like Jello!).

And some parts just need it!

takes less than 5 minutes to get it done.
exactly. Superset a couple of exercises, 3 sets, boom. Takes no time at all.

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Re: Isolated versus compound exercises

Post by ephs » Wed Dec 12, 2012 12:10 pm

i think lateral raises would make sense, but after pull ups i don't want to do biceps curls for example, cause the biceps are already fv(k up.
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Re: Isolated versus compound exercises

Post by stuward » Wed Dec 12, 2012 2:27 pm

ephs wrote:i think lateral raises would make sense, but after pull ups i don't want to do biceps curls for example, cause the biceps are already fv(k up.
Curls after pull ups actually do make sense. You've already started to fatique them. They may not have been completely fatiqued since you use other muscles as well. This means it takes very little extra to fully work your biceps. Then they're fully rested the next time you come back to pull ups. Lateral raises might work best after OHPs, for the same type of reason.
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Re: Isolated versus compound exercises

Post by ephs » Wed Dec 12, 2012 4:01 pm

stuward wrote:
ephs wrote:i think lateral raises would make sense, but after pull ups i don't want to do biceps curls for example, cause the biceps are already fv(k up.
Curls after pull ups actually do make sense. You've already started to fatique them. They may not have been completely fatiqued since you use other muscles as well. This means it takes very little extra to fully work your biceps. Then they're fully rested the next time you come back to pull ups. Lateral raises might work best after OHPs, for the same type of reason.
your approach is good. when i was doing isolations, i was always doing another exercise which focuses on other muscles between for example shoulder press and lateral raise, cause you are obviously able to work more weight then. but i think your approach of more fatigue could be better.
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Re: Isolated versus compound exercises

Post by Jungledoc » Wed Dec 12, 2012 10:09 pm

KenDowns wrote:
robertscott wrote:Ken I bet you could do some isolation moves to fix your shoulder...
I do, mostly rear delt flyes and subscap pushups, and face pulls. But I didn't want to hijack the thread, and I don't even think of those as the program anymore.
Face pulls are compound.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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