Are isolation movements necessary ?

[berrybonds]

Im really drained after doing heavy compound movements. I feel like isolating the muscle waters me down. Should I drop them?

I do a 3 day split and 1 day for abs n calves. Monday Push movements, wednesday pull movements, and friday legs.

[spywizard]

depends on what you goals are

[berrybonds]

im just trying to build a good base. Hoping to be 200 lbs in 6-7 months. Will lean out from there, ill probably be around 17 or 18% bodyfat(im hoping neway)

[baseline_9]

Outline your routine...

I do believe isolation movements can be utilised as a great tool for muscle growth

I even believe in pre-exhausting a muscle with an isolation movement before a compound movement

[PitMaster]

Outline your routine...

I do believe isolation movements can be utilised as a great tool for muscle growth

I even believe in pre-exhausting a muscle with an isolation movement before a compound movement

I just read up on this recently and threw it in my chest w/o (chest is hard gainer for me) Felt incredible and fatigued much more so when I done dumbell flys to exhaustion first and then hit the incline and flat with bb. If I understood the article correctly it exhausts the target muscle. Doing the bigger movements first the arms and delts get hit so hard and exhaust more so than chest..I think it was a sticky here.

[berrybonds]

monday
3 sets flat bench
3 sets incline
3 sets close grip
3 sets dumbbell overhead
(sometimes add cable flies and lateral raises)
Wednesday
3 sets pullups @ bodyweight
3 sets bent over row
3 set deadlift
3 set close grip pull down
2 sets incline dumbbell curl
3 sets rear delt machine

Friday
3 sets hyper extensions
5 sets squat
3 set leg press
3 leg extension
( idont count my reps i jus do as many as i can do, but its between 8-15 reps)

[spywizard]

you are doing conditioning routines med - high volume

I'd suggest 3-5 reps with the same exercise, if for nothing else to change what you are doing, then move to 20-25 reps stamina training

let me explain.. when i say 3-5 reps x 3 sets, that means they are working sets and you are almost at failure and can't do rep #5 if you can do rep 5 in set 1 you do not have enough weight..

do this for 6 weeks then change back to your normal routine..

[berrybonds]

ah i always thought the 8-12 range was better for gaining mass, but i'll give it a shot.