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Post by eyewater on Aug 18, 2005 8:58:47 GMT -5
The bodybuilding training effect comes about by stimulating the muscle fibers with correctly performed exercises, not by trying to lift the heaviest weight possible by any means you can. To get the best results, therefore, concentrate on the muscles you are using in each exercise, feel the contraction, and dont get too involved with how much weight you are lifting. The weights are just a mean to an end. how well you contract the muscles is what training is all about.
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ultimate
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Post by ultimate on Aug 18, 2005 12:32:27 GMT -5
The bodybuilding training effect comes about by stimulating the muscle fibers with correctly performed exercises, not by trying to lift the heaviest weight possible by any means you can. To get the best results, therefore, concentrate on the muscles you are using in each exercise, feel the contraction, and dont get too involved with how much weight you are lifting. The weights are just a mean to an end. how well you contract the muscles is what training is all about. If contraction factor is equal, compound will beat isolation. With isolation, no matter how good is the contraction it will only create a pump, but with the big compound like squat, Deadlift and a lesser extent benching, rowing, weighted pull up, the hormonal effect cannot be duplicated. The book Brawn call the effect the anabolic driver.
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Post by eyewater on Aug 18, 2005 13:46:11 GMT -5
In combination with compound exercise, isolation training can bring every part of your physique to complete development, bringing up any weak areas and helping to achieve the degree of muscle separation and definition neccessary for that bodybuilder look.
So after reading your comment, are you indicating that all the people trying to become a bodybuilders should only do compound exercises.
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ultimate
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Post by ultimate on Aug 19, 2005 5:39:19 GMT -5
In combination with compound exercise, isolation training can bring every part of your physique to complete development, bringing up any weak areas and helping to achieve the degree of muscle separation and definition neccessary for that bodybuilder look. So after reading your comment, are you indicating that all the people trying to become a bodybuilders should only do compound exercises. Not What I meant lah. Let use Weider's recommendation on this. Off Season: Mass Building: 80% Compound 20% Isolation. Peaking Season: Cut building: 20% Compound 80% Isolation.
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Post by Everlast on Aug 19, 2005 7:36:14 GMT -5
So for most of us recreational bodybuilders, shld stick to ur first recommendation lah?
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Post by jonathan on Aug 19, 2005 10:03:39 GMT -5
Simply put...
Compound gives you cake. Isolation gives you icing
Must have some cake before there can be icing. Got lots of cake, can always put more icing. Not much cake, how much icing can be put? ;D
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ultimate
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Post by ultimate on Aug 19, 2005 10:37:34 GMT -5
So for most of us recreational bodybuilders, shld stick to ur first recommendation lah? Yeah, for most recreational ones who never really go into real cutting and dieting phase 80 compound/20 Isolation is good. Usually for every body part do 3-4 movements. Like for Chest: Bench Press, Incline DB Press and maybe Decline Flyes. Like for Back: No need Isolation. Front chins, Behind the neck pull down, 45 degree cable row or seated row. Like for Legs: Back Squat, 45 degree Leg Press, Leg Ext or Sissy squat. For Shoulder: This body part die die must do isolation cos side deltoids need side lateral. Behind Neck Press, Cable Upright row, DB side lateral, can add another side lateral like lying version or cable to totally blast the side deltoids. Even for Biceps or Triceps, those bigger movement where you can use the most weight are the mass builders like heavy biceps curl, lying tricep E-Z bar ext. There is even a version of curls called cheat curls. And heavy lying tricep ext are kind of a compound movement. Try adding Stiff-Legged Dead Lift to your hamstring routine . It make a whole lot of difference compare to just doing all kind of leg curls. ;D
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Post by Hardcore on Sept 5, 2005 22:58:58 GMT -5
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