What Is The True Need For Isolations?

[enigma4dub]

couple things you can research yourself. in the training info vault theres a lot of info regarding this type of training. lots of journals and other good stuff.

check out this journal for snapshot of what an elite athlete does using the same principles http://www.elitefitness.com/forum/w...cked-inner-pecs-thunderous-biceps-486963.html

 

[musketeer]

Isolations exercises can be used to work around injuries or correct imbalances due to a previous incorrect routine.

Eg

Relative beginners who do not know how to activate their lats in the big compound exercises like rows or chins can learn to do so using pullovers or cable pulls.

A pro who cannot deadlift due to injury can pump blood though their posterior chain using gastroc raises (hyperextensions) or work their chest on the pec-dec when training around a torn tricep.

I used grip and forearm isolation work successfully to compensate for years of abuse of lifting straps - I can now deadlift 500lb+ and chin to failure with no worry of losing my grip. Coc grippers and reverse wrist curls worked faster than just not using the straps and allowed me to continue lifting heavy (with the straps) until I was ready to give the straps up.

Isolation exercises are a useful addition to any routine when correctly selected - they should not be part of the main plan.


As an aside, sometimes I might use an isolation exercise as a strength movement:

Cheat laterals/bent-over laterals
Cheat Curls/Hammer Curls

or use isolation movements to assist a warmup:

Leg extensions
Tricep pressdowns

 

[musketeer]

Isolations exercises can be used to work around injuries or correct imbalances due to a previous incorrect routine.

Eg

Relative beginners who do not know how to activate their lats in the big compound exercises like rows or chins can learn to do so using pullovers or cable pulls.

A pro who cannot deadlift due to injury can pump blood though their posterior chain using gastroc raises (hyperextensions) or work their chest on the pec-dec when training around a torn tricep.

I used grip and forearm isolation work successfully to compensate for years of abuse of lifting straps - I can now deadlift 500lb+ and chin to failure with no worry of losing my grip. Coc grippers and reverse wrist curls worked faster than just not using the straps and allowed me to continue lifting heavy (with the straps) until I was ready to give the straps up.

Isolation exercises are a useful addition to any routine when correctly selected - they should not be part of the main plan.


As an aside, sometimes I might use an isolation exercise as a strength movement:

Cheat laterals/bent-over laterals
Cheat Curls/Hammer Curls

or use isolation movements to assist a warmup:

Leg extensions
Tricep pressdowns

 

[OneBreath]

Even pro bodybuilders use isolation exercises.
Thanks.

I think this is the wrong way to look at it. Perhaps pro bodybuilders are the only ones that need them? Perhaps working biceps and triceps directly is a complete and total waste of energy if you can't squat/deadlift 150% of your bodyweight.

Compound exercises provide us with a foundation, isolation is like polish. A newb doing cheat barbell curls in the squat rack is accomplishing nothing.

(with the exception of the aforementioned muscle imbalances/injury points)

 

[stevius]

5x5 gets the weight up at expense of speed and volume. The rep range may be adequate for the chosen compound, although it won't work for everyone (in terms of your goal).

Isolations vary in effectiveness... many rely on improved leverages; the body responds with extreme tension, and you won't get that from quarter squats and pulley systems. Leg extensions take out the hams, which are important for tension in the quads and keep the knee healthy.
lateral raises are good.. the body don't do much of that in everyday life, so you can get some pretty unusual muscle shape from those.

Some things to consider:

Correct tensions -which means attention to form particularly with difficult compounds- appropriate stresses, which can be gauged by feel.

Attention to volume and speed- Too fast and the weight maybe too low... too much workload equals poor fatigue management, extra calories and subsequently poorer performance.

Individual recovery and bodytype- This means you should tailor your sets, workload, exercise frequency and exercise selection according to these two factors. This is something only you can answer.

Don't prioritize with 50% isolations.

 

[Blane]

A newb doing cheat barbell curls in the squat rack is accomplishing nothing.

except pissing off the peeps who want to squat!!!!!!