Darkoz
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What do you consider' isolation' work Joel?
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Are there any popular workouts that you find overused and not very effective? (
spartacus
Well-known member
yes, I like it a lot. I do shoulder presses with press day, mainly a chest day.
I do upright rows with pull day, mainly a back day.
4 days is about the right recovery for me with my style of training.
Rugby88
I have Ep1c Calendar kunce
I guess it would differ for everyone but things such as -
Lateral raises
band pull aparts
arm work
leg extensions/ham curls
Pull throughs
machine rows
chest flys
Just to name afew
Darkoz
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The reason I ask is that many here seem to consider arm work for instance as isolation exercise
A heavy set of barbell or dumbell curls is far from being an isolation exercise for want of a better word as there is no such thing as isolating a muscle.
Rugby88
I have Ep1c Calendar kunce
My theory is do as much as possible to get as strong, big, powerful etc etc as possible - never fall into one bucket even if your only focus on one goal - if you do that your fucked....why shouldnt a powerlifter do direct arm work and why shouldnt a bodybuilder work up to a 1rm sometimes....people should never be narrow minded with how they train - its only limiting themself....
RyanF
Member
It's a neat program. I don't think there's anything bad about it, but there are 2 things I feel could be improved upon.
Firstly, I'd like AP better if it had pull ups/downs instead of curls, but I understand why he put curls in that place -- easier to fit with the progression scheme, more direct arm work, they're a clear barbell exercise which is consistent with the theme of the program, and everyone reading the program was going to add curls in anyway if they weren't already there. Other than that, I like the exercise selection.
Secondly, I think the heavy/medium/light stratification is unnecessary, especially since you're only doing 2 work sets per exercise per day. Here are two suggestions on how you could realistically progress faster on with the same exercises and the dual-linear progression:
1) Most beginners could just as easily do 2x10-15 with the same weight each day, starting at 2x10 and adding a rep every session for two weeks, then add a small amount of weight and return to 2x10 (I'm offering 2x10-15 as a suggestion here purely because 8-13 or 7-12, which is how it would look using the traditional rep range, looks and feels off...because we can only count using the following numbers: 1, 2, 3, 5, 6, 8, 10, 12, 15, 20).
2) You could do 8-12 over 5 sessions, on the Friday/3rd session of week 2, just do 1 set for AMRAP, or some other fun modification for the day.
Its not even close to the same split mate. Lol. I get what Oni was trying to point out but it doesn't work.
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Rugby88
I have Ep1c Calendar kunce
What are the 2 splits that 0ni is referring to then? What was the point that 0ni was trying to make?
And it doesn't work for everyone? Or just you?
Bloody hell. I gave the bench example how PL bench and assistance day is nothing like chest day so Onis point falls down.
I think body part splits are an inferior way to train for most people.
Rugby88
I have Ep1c Calendar kunce
We are talking about bodybuilding splits and the narrow mindedness of some people - not powerlifting mate...0ni's post wasn't directed at powerlifting....
Of course from a powerlifting point of view a 5 day split/one body part a day isn't the best but this is not the point in question....
0ni was pointing out how people don't get the 5 day split and think its just about isolation shit....
You don't get it at all do you. Geez.
Rugby88
I have Ep1c Calendar kunce
Hahahaha oh my.....we must all be wrong but you...
Obviously still don't get it because I never said or implied that.
He did a very unfortunate mind trick on all of us when he posted about getting a hard on with a finger up his arse.
RyanF
Member
Was this considered news?
Darkoz
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'Beginning' to think?
Grunta
Packing a Huge Member
This has been beaten to death.
The key is put in as much intensity, volume and frequency into your training as your life will allow.
The more time your life allows you to devote to do this the faster the results, no way around it, how you skin that cat or what you call that program makes a minimum difference.
There is no trick or secret that can get around these 3 elements.
The key is put in as much intensity, volume and frequency into your training as your life will allow.
The more time your life allows you to devote to do this the faster the results, no way around it, how you skin that cat or what you call that program makes a minimum difference.
There is no trick or secret that can get around these 3 elements.
Goosey
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Noice.
its all about the journey, not the Finish line.
lifting weights is not a 2 year exercise.
i reckon, the busier one is, with other pursuits outside the gym, the better the results will be.
Stupidity is using long work hours and raising babies as a reason for their workouts not working and is -basically a, piss weak excuse.