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  1. #1
    Join Date
    Jan 2016
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    toliet
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    Order of isolation and Compound movements and routine

    so what's a good order to follow. does it matter,?

    is there a combo to use if one wants a muscle to work harder over a period of days using compound movements after a solid isolation. i'd imagine there is.

    these below seem to work off each other.

    {all the below will finish with a set or 2 of hex bar squats}

    shoulders (isolation) day 1

    traps (hits shoulders indirectly. they will work harder on trap day, but traps will take over like they are supposed to) day 2

    lower traps day 3

    rest day 4

    bicep isolation day 5

    lat day day 6 (will indirectly work the biceps and make the lats work harder? what other muscles?)

    day 7 rest

    isolation of the chest/ pre fatigue (no compound movements) perform compound movements to end day 8

    isolation of triceps. work long head and short head. end with chest dips day 9

    day 10 rest

    ab day day 11

    hams day 12

    quads day 13

    ***************************************

    seems like there are too many rest days, or maybe not. each session is supposed to be 60 no more and be high intensity:

    pre fatigue
    lower rep range 6 - 9
    slower reps
    drop sets
    60 seconds or less rest intervals
    negatives
    forced reps
    static contraction to failure
    partial reps

    ************************

    I've just been looking for something that will have a synergistic effect. i like the one muscle per day idea, but some of you others may not.
    Last edited by Tlolec the toilet; 09-08-2016 at 06:07 PM.

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