Order of isolation and Compound movements and routine

[Tlolec the toilet]

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.

[Marsoc]

I don't have a day just for isolation. When I do chest I isolate the chest even when doing a compound lift by not going to low and not locking out my arms so I don't engage triceps. Other then that I focus all my energy on compound moves I would say. And then after I'm done I'll do my isolation moves just to strictly hit the specific ares and break it down further more after doing my compound moves. You get most your growth and strength from compound moves so yeah...or even super set with isolation. Right after flat incline or decline. I'd go right into a set of flys for that bench I just did. Etc etc

[Marsoc]

Plus for your "lower trap day" are you working out the rest of your back. Or just lower trap. I do upper trap on shoulder cuz it involved in the workout and back day I hit my mid a lower traps with isolation moves at the end. To get them extra destroyed. No way you can not involve your trips in either of them days.

[Marsoc]

I know I mentioned this before. Just wondering if you didn't see it

[marcus300]

I really don't understand that at all, you need to just stick with basic routine. What are you trying to achieve? do a combination of isolation and compound in the same workout for the same muscle group. Go basic try and learn to train your body to the max and make sure you rest. Training with high intensity takes a long time to fully understand and also your body and mind will allow it.

[Mr.BB]

I really don't understand that at all,

x2....

[NACH3]

Trollec - I think your trying too hard - Arnold says it best... Stick to basic compound movements and when possible do them from the floor up too... Just keep the body guessing(sequence changing tempo frequency etc)

[Tlolec the toilet]

ok, i'll switch things back. i was enjoying the feeling though. today is lower traps. i want to slay them for not more than 60min. ultimately my goal is to be sore after every routine. the thing with me is if i'm performing a compound movement for chest, my chest wont get sore, but my triceps will, or the same goes with shoulders being overpowered by the traps. i want focus on my targets

I also just realized i like to write out my plans. when i'm finished with this order of actions i'll write another order and so on. -so i always have a plan. i like having a plan.

this is also about having great form. i really want that. -the best stance, posture, placement etc.

TangenT
****************
my diet is going pretty good to. i'm looking better in the mirror. separations are coming back. and I look even better in the right lighting.

my powder source stopped talking to me, or something. i'm starting to freak out. i still have my Test C and Deca, but i fvckin' want tren e.

i feel like taking prami has altered my mental state to something less aware. i feel great, but i've lost the mental edge i had before taking the stuff. i'm too fvcking calm! lol

[Marsoc]

x2....

X3 lol. Keep it simple man and up the intensity not by switching up the routine greatly. Rather small little tweaks to keep shocking the muscle memory and keeping it guessing lol

[Marsoc]

ok, i'll switch things back. i was enjoying the feeling though. today is lower traps. i want to slay them for not more than 60min. The compound movements don't get me sore. ultimately my goal is to be sore after every routine.

I also just realized i like to write out my plans. when i'm finished with this order of actions i'll write another order and so on. -so i always have a plan. i like having a plan.

this is also about having great form. i really want that. -the best stance, posture, placement etc.

TangenT
****************
my diet is going pretty good to. i'm looking better in the mirror. separations are coming back. and I look even better in the right lighting.

my powder source stopped talking to me, or something. i'm starting to freak out. i still have my Test C and Deca, but i fvckin' want tren e.

i feel like taking prami has altered my mental state to something less aware. i feel great, but i've lost the mental edge i had before taking the stuff.

I still don't know what you mean by lower trap day. Because lower and mid traps are a part of your back routine. I do upper trap on shoulder cuz military behind the neck press works out upper traps and it's all in the same area.
I just do specific isolation moves for my mid and lower trap on back day to torch them even more then they get worked from my normal back routine. I def don't have a day just for traps. Because then you will be doing back 3 times a week if you have a mid trap day, lower trap day, and back day ...yeah I love the intensity also. Study the art of the hit work etc and study drop set, super sets etc. and like marcus300 latex freak says lol just kidding. But train your mind also for the intense low rest sessions

[Marsoc]

I gained a lot of Intell from muscle n fitness website. And a bunch of other stuff that tested and solid. I don't take their words for it. I research multiple sources and reach. Logical average. And test it. I usually test stuff by seeing how sore I get. And I mean dude I get sore as shit and I love that it hurt so much in a good way though. I'm sorest probably two days after and it usually last about 4 good days. I never cycled though which is why I'm considering it cuz I break down so much I take a while to recover naturally

[Tlolec the toilet]

nothing like being nice and sore + eating for four days. I'm on my way to the GyM

[Marsoc]

Dude my legs are tore up from my stair sprints yesterday. Can't even sit down on the toilet without feeling it bad. But it's a nice pain. I know I destroyed my legs and they will grow bigger and better lol

[Tlolec the toilet]

after awhile (while natural) my body just stops responding to stimulus and i find it really hard to get sore. last night was rows rows rows and ROWS. i'm a little sore. tonight i'm trying to decide between shrugs for 45min and a few hex bar squats to end things, or hex bar squats for 60 mins. i think i might do a 30min/30min split.

[Marsoc]

after awhile (while natural) my body just stops responding to stimulus and i find it really hard to get sore. last night was rows rows rows and ROWS. i'm a little sore. tonight i'm trying to decide between shrugs for 45min and a few hex bar squats to end things, or hex bar squats for 60 mins. i think i might do a 30min/30min split.

It's hard to notice how sore the back gets for me even after I destroy it, I can tell I'm sore when I would flex my back though. Yeah I use to stop getting sore when my body adapted. That was before I got into HIT and HIIT training and super sets, drop sets, triple super sets etc. etc. now I get sore all the time

[Tlolec the toilet]

hell yea!

[Reliable_Individual]

I defianately find isolation exercises/workouts invaluable, but I'm not sure I value them that much lol. Your enthusiasm alone tells me that you will reach your goals regardless, but I have to agree with Marcus and Nach

[Tlolec the toilet]

yea, we will see where this takes me.

i'm not just doing isolation by itself for 60 min. compound movements are included as a large part. i came off wrong because i realized what great isolation i could get out of my chest and biceps. i'm seriously siked about it.

now if you are telling me that i should not do one muscle per day then i disagree. i just finished shrugging it up for 60 min and i threw in some hex bar squats to end the whole deal.

to be completely honest, i have never really bothered to learn about true isolation+posture to get there, and i have never worked just one body part per session. AND i always gradually moved away from short rest intervals so that i could push or pull more weight. i also have never used drop sets to the degree i'm using them now AND i've never! used negatives, or static contractions so much. my goal is to get sore after every session and this is how i can do it.

fuk plateaus

i just hope i can keep this shit up off cycle.