to build muscle

not for sure which question you are referring too... the isolation to get muscle? no you do not.....

it gets extremely hot in my shed so some days the heat gets to me. i work towards failure usually on the last 2 sets those should feel the heaviest, so and i try pick a weight that i can manage for that task. as far as rest goes i don't time myself i just take as long as i need not to long (2-3 mins maybe depends on what exercise)

i'm ususally already tired my the press and the upright rows/lat raises just act as a failure exercise for the most part.

@ chris i've done all that high volume isolation stuff before and it got me injured. i don't need to do that many exercises to get strong clearly i've gotten stronger from the stuff i've been doing and i'm still trying to find my niche with this routine.

i do isolate my muscles i don't do skull crushers or kick backs because they sort of suck and i do plenty of elbow extension so my triceps are getting worked without having to do the single joint stuff.


this is a 4 day training program. i don't look at it as each week i do exercises on this day, i just workout every other day. keep in mind i'm limited because all i have is a squat rack and DBs i dont have cables which i miss dearly.

i would be dl and squatting in the same week if my lower back didn't get aggravated by it so thats why i started rotating between the 2 on my leg days. this has probably been the most successful period in which i haven't had any injury from over training i'd like to keep it that way lol. i might start just trying to implement more cardio and maybe eating a little less cals to cut some BF.

This post was edited by BarnabyJones on Jul 25 2011 11:34am

Should try a volume cycle, deload and switch to alot lighter weight and do them for speed for another week an a half then do an intense phase for legs, I think it'd help alot.

/unaware

that's how you stay weak and small. isolations are jokes.

@barnaby,
a 3 month SS will get you far better results, hyp&str wise, especially if u started only 2 months ago, and also since ur numbers are quite low tbh

i've done SS in the past or something very similar

i really don't think i can do something like that because of my lower back. theres alot of squatting and deading in those programs like 3x a week and the last time i did something like SS i my lower back got aggravated. myabe i just need to deload longer to let the injury heal thats why i might take 2 weeks this time around so everythings 100% when i go back.

hes not the only one... that is a retarded show

ah...can't blame isolations and high volume for your injury. blame improper form, and poor flexibility. should be known that when you are experiencing acute pain, that is not usual to you, to stop doing the exercise.

but anyways, wasnt too sure what your goals were I had thought your main goal was to build muscle from one of our discussions on XBL a while back but in hindsight it looks like you are more focused on increasing strength

as for the isolation talk, I only ever add 1 isolation per muscle split, like for quad for instance i do leg extensions...no more than 1 though



not saying kill isolations, just to incorporate em if youre trying to build muscle. but the true stimulus lies in doing heavy compounds lifts. that is the focus of my energy in a workout. the last 4-5 sets are just the cherry on top, adding an isolation to the particular muscle, often times I do negatives.

everyone is different for what works for them, 2 compounds progressive overload + forced reps, along with 1 isolation with negatives at failure has been working nicely for me.

This post was edited by Darkblue on Jul 25 2011 03:44pm