Originally posted by johnboyfats
Thanks for the quick reply - not quite what i was expecting to read! Reps have been between 8 to 15, from 3 to 4 sets.
No more than six reps, is this for newbies only?
Nope... This is a general guideline for pretty much everyone except steroid bodybuilders, who quite often seem to have a completely different agenda to everyone else. There can be exceptions to the guideline (I believe MT member Bencher regularly uses more than 6 reps per set and he's moving a lot more weight than me, so I won't argue with that) but unless you really know what you're doing, I wouldn't recommend it.
This is all, of course, MHO.
Also, what are compound and isolation exercises?
I'm don't have exact definitions of them to hand, but I'll do my best. (I knows them when I sees them.)
I've seen isolation exercises defined as either
'an exercise that incorporates a single muscle group as the primary mover' or
'an exercise that requires the movement of only a single joint'. To me it seems that the second definition includes exercises like goodmornings and sldls, which I feel makes it rather less meaningful than the first definion (which is the one I was using in my post). Examples of isolation exercises include bicep curls (bis), skullcrushers (tris), hamstring curls (hams) and leg extensions (quads).
Compound exercises are basically anything that isn't an isolation exercise i.e. exercises that use a number of muscle groups as the primary movers or exercises that require the movement of more than one joint (again depending on the definition used - the first in my case). Examples of compound exercises include squats and deadlifts(hams, quads, glutes, erector spinae and others) and bench and dips (tris, pecs, delts and others).