Chest - no isolation? (Full Version)

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gee61 -> Chest - no isolation? (Apr. 27 2008 11:19:42)

a personal trainer told one of my mates that, for his age(17) u don't need to do any isolation workouts just a waste of time, just focus of compound movements such as bench press and dumbell press to build up your chest

so for 'my' age(18) should i just be focusing on compound movements, scrap isolation movements?



_____________________
Period of Training - 2-3years
Body Weight - 60-65k
Height - 5'6 - 5'7

Bench press - 110kg - 1rep max
Deadlift - 170kg - 1rep max
Squat - 150kg - 1rep max
Bar Curl - 60 - 1rep max


muscl3s -> RE: Chest - no isolation? (Apr. 27 2008 13:24:19)

when doing compund movements, like benchpress, about 60% of the load goes on the pecs, 30% on the delts and 10% on the triceps.

in isolation movements a signifficantly higher percentage is on the desired muscle.

pre-exhaustion with isolation followed by compund will hit the muscle even harder. so i think isolations should be part of most routines


T0NY -> RE: Chest - no isolation? (Apr. 27 2008 14:13:52)

quote:

o for 'my' age(18) should i just be focusing on compound movements, scrap isolation movements?


Yes.




Puzzle -> RE: Chest - no isolation? (Apr. 27 2008 14:25:22)

Cable flys would not be a waste of time.


fun meter -> RE: Chest - no isolation? (Apr. 27 2008 15:04:26)

Isolations arent a complete waste of time, but routines should be based around compounds for a few reasons. One being that they are a more time efficient exercise (i.e. the time you put in is more benefical, as more muscles are being hit - if that makes sense?).


stephen77 -> RE: Chest - no isolation? (Apr. 27 2008 15:39:13)

not a waste of time.

but you can get good results with out doing them.


R3261 -> RE: Chest - no isolation? (Apr. 27 2008 15:55:15)


quote:

so for 'my' age(18) should i just be focusing on compound movements, scrap isolation movements?


as long as if they don't detract from the more important job of focusing on the major movements, won't do any harm

won't make an inspired difference either.



Keyboard Hero -> RE: Chest - no isolation? (Apr. 27 2008 16:25:16)

i think he was trying to stress the importance of compounds

exercises such as bench press variations are most important IMO for relative beginners

a few sets of isolations to finish off could be beneficial


Clubber Lang -> RE: Chest - no isolation? (Apr. 28 2008 9:43:51)

definately both


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