Originally Posted by
GearHeaded
I generally recommend guys have an actual training program in place. not just an idea or some basic bro split in their head. but an actual program in writing with everything laid out. this gives you a base line and foundation from which to build. from there you can modulate things when needed... wither it be volume, frequency, or intensity. if the program has these factors built in then they can be modulated as you go.
so lets say one of my clients is following a push pull legs style program I've put together. that program is going to break down things like intensity techniques (not just sets, reps, and exercise selection).. so there will be certain days and exercises where non working sets are done based on RIR (reps in reserve) and certain exercises with max effort intensity techniques employed (like muscle rounds or rest pause).. so lets say this guy has a chest day and 4 exercises each have 2 non working sets with RIRs set at 4. . now when he hits a certain point in the program, I don't need to change his program or the split . all I need to do is change the RIRs to say 2 from 4. now his Intensity has been fairly dramatically increased just cause of this one small change and he continue to make progress. OR we can up the intensity and the volume if need be by adding for example another intensity technique set (eg, add a muscle round, rest pause, or drop set).
I could go on and on about all the ways a program thats well put together can be adjusted and modified to modulate volume, intensity, and frequency, to continue to progress, progressively overload, and 'periodize' . BUT my point is, first things first you need to actually have this programming in place . so I'd focus on that first so you can keep yourself accountable.
when your program is telling you exactly what to do ,, then you can just focus at the gym and get the work done and do what needs to be done. no playing around and changing shit up all the time. steady progress takes keeping to something and progressing when and where needed.
as far as isolation vs compounds . most all the programs I've ever written up for clients over the last couple years (I'm talking 100s) have almost always included both (for beginners I generally start with just compounds) . for more advanced guys my programs are based on "phases' , or more technically macro cycles , Meso cycles, and micro cycles . I don't program off any type of weekly split or bro split (no chest day or back day on weds etc.). I'll have set workouts pre determined and programmed and that will be the Micro Cycle . lets say that consists of 8 separate workouts. well its your job to get all 8 of those workouts done. I don't care about the days of the week.. some clients I have do two a days, some clients take every couple of days off from the gym entirely, it does not matter . all that matters is getting those 8 workouts completed. and then you repeat those 8 workouts again, then again, then again.. for example lets says 7 times. once you've completed those 8 workouts for a total of 7 times , then that completes your Meso cycle. that phase of training is now complete and you can move on to the next phase of training in your Macro cycle (so you'll have a new meso cycle and micro cycle lay out).
anyhow.. some of these phases or perhaps just the micro cycle will have separate components that break down isolation focused training and others more heavy compounds focus. either way, both are generally going to play a part in the total program.
maybe this is getting to complicated lol . but anyhow thats how I program. I can be simple or more advanced, just depends on your goals.
but again, have a plan and stick to it and then adjust as you go.
isolation vs hitting up multiple groups
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