The best example is the classic «20 - rep squat routine», where a heavy power movement is done with high reps. And some other time you'll want to
train isolation movements with heavier loads and lower reps.. This especially applies to a body part specialization routine.
Not exact matches
As before, correct form is top priority, but this times you can
train to failure on 2
isolation movements per workout.
Whilst most compound
movements that rely heavily on lower body muscle groups will
train the hamstrings to certain extent, hamstring curls are a really important
isolation movement you should be doing to maximally activate this muscle and improve overall leg development.
The principle of
training with compound exercises before moving on to
isolation movements is a well - known rule of thumb for gaining mass in bodybuilding circles for a long time now, commonly referred to as the «size principle of motor unit recruitment».
But there's an exception to this rule and it's called pre-exhaust
training, or pre-tiring a certain muscle using an
isolation exercise first and then finishing with multi-joint
movements.
Tip # 3 - Add in a transverse plane
movement (most often neglected with
isolation training) and a mobility
training drill within your isolated workouts.
Thanks to the work of experts like Thomas Myers through Anatomy
Trains and Michol Dalcourt with loaded
movement training, we are realizing that our bodies are designed to work as a unit, not in
isolation.
When I started doing the opposite — more compound
movements than
isolation, and more heavy
training — I started seeing real changes in my chest (and entire physique) for the first time in a long time.
What works best for me is to start my
training sessions with heavier compound
movements, then finish out with
isolation, high - rep supersets.
I started doing more compound
movements than
isolation and more heavy
training, and I finally started seeing real changes in my back (and entire physique) for the first time in a long time.
«Strength
training individual muscle groups in
isolation won't be as effective in strengthening your body for daily
movement that always incorporates a mix of muscle groups,» she says.
Big, compound
movements such as the deadlift, squats, presses, chin ups and rows are superior to machine,
isolation - type
movements for toning up your thighs, butt and upper body as they allow you to use challenging weight while
training a number of muscle groups simultaneously.
Through 30s intervals of both compound and
isolation movements, as well as rotation through focusing on eccentric, concentric, and isometric contractions, he designs
training sessions that improve blood flow, strengthen connective tissue, and, of course, bulid muscle endurance in weak areas.
Isolation movements can help to
train one muscle group but in real life it doesn't matter if one muscle group is strong if you have other muscle groups that aren't as strong you won't be able to perform as effectively.
I found a great article that clearly lays out the basics as to age - old argument of Body Part
Isolation vs. Complex
Movements in Strength
Training, I highly recommend checking it out.
It is only justified for a beginner to do this
movement is if it's one of a handful of
isolation exercises done «for fun,» which encourages adherance to
training.
Isolations movements can be more effective than compound exercises when used appropriately, and knowing how and when to apply them is the key to incorporating them into your
training
Altering your plan with lighter weights, higher reps, more
isolation movements and shorter rest periods is only going to weaken the
training stimulus on your muscles and have the opposite effect that you're striving for.
He also was infamously known for using a combination of compound and
isolation movements in his
training, and for
training with mostly moderate to high reps, rarely doing fewer than eight reps a set.