You're training all your legs muscles in isolation. They don't work like that, your performance will go down and you may get injured.

Some isolation is fine but integrated exercises should be the base.

Hmm never heard this one before

What about upper body integrated exercises?

I think almost everything i do is in isolation

same concept, stuff like bench, db/bb rows, shoulder press, etc. will always be superior to any upper body exercise on a machine or free weight exercises trying to isolate a specific group

your program should be based around heavy compound movements with lighter accessories

Just check the amount of testosterons being released to ur body by doing squats or deadlift.
They might be best exercises for growing aside bench press

I think that's broscience



I think this has some merit to it. You can do leg curls but it doesn't compare to (stiff legged) deadlifts, because of how the muscles work relative to each other. Applies imo better to legs than upper body but yeah.

This post was edited by Neptunus on Sep 12 2015 07:31am

It's kinda broscience, compared to other exercises it does produce much more testosterone, however the amount it produces is negligible to our bodies.

leg curls and stiff legged dls are hard to compare, since the hamstring is connected to 2 joints, you can train it by knee, or hip flexion, they're totally different exercises. Especially considering one is a compound vs isolation. (stiff legged deadlifts is a lower back exercise iirc) I think you're thinking of romanian deads

Well that's what i said about the hamstrings... the same muscle is trained in a vastly different motion by fixing either joint. Stiff legged deadlift fixes the knee joint so it definitely uses more hamstring than a conventional, but trains the back less because of lower weights used.

extension not flexion, also compounds are much more time efficient, train multiple muscle groups at once

test production in any exercise is very minimal and does nothing to contribute to overall muscle development. very small fluctuations within normal physiological range, makes no difference