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(mikeynov @ Aug. 16 2008,12:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nor should any of this be perceived as 'complicating' anything. Mostly because it's not terribly complicated to add some isolation work, as necessary, to the compound lifts people should already be doing.</div>
A 'Complicate & Win' thread was meant to be at least a little tongue in cheek.
Okay, so 'complicate' was not the best choice of words to use but it would get some attention. Instead, let's add some good advice here on which exercises might be suitable to add to a selection of foundation exercises. I am sure we all have some experience in which isos (or lesser used compounds) have worked best for us.
Here are some of my favourite isos (all using free-weights, as I don't have any machines) a few of which I might perform for a set or two at the end of a workout, if I have the time:
Standing tri-extensions with an EZ-bar: brilliant for stretch; the higher you hold your elbows the more stretch you get and you can adjust your elbow angle as you fatigue so you don't get stuck with a weight behind your head that you can't put back down.
DB Pullovers: performed across a bench with a heavy db. I treat these as more of a tri exercise where my lats help them out. Masses of tri stretch again.
Bi-curls with EZ-bar: I start out strict but introduce a little bit of swing for the concentric and then focus on the eccentric as the set goes on.
Seated db curls: Emphasising the stretch on the eccentrics by holding the dbs out to the sides, then bringing them round to the standard position for the concentrics.
Power shrugs: These are awesome for traps. It's possible to use more weight than you would for a heavy deadlift and still get more reps.
Barbell Standing Calf Raises: I love these for the crazy pump they give my calves (which are quite strong but pitifully lacking in muscle tissue). I don't have a calf-machine so I figured out a way to do these in my squat rack with a heavy barbell on my back while standing on a home-made timber platform that allows my heels to comfortably drop down. Heavy enough weight so I can only get 10 good reps for the first set. Perform 3 sets.
Single-leg calf raise: standing on the bottom stair and holding a db in one hand and the newel post with the other for balance. Really emphasise the stretch at the bottom of the movement.
(mikeynov @ Aug. 16 2008,12:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nor should any of this be perceived as 'complicating' anything. Mostly because it's not terribly complicated to add some isolation work, as necessary, to the compound lifts people should already be doing.</div>
A 'Complicate & Win' thread was meant to be at least a little tongue in cheek.
Okay, so 'complicate' was not the best choice of words to use but it would get some attention. Instead, let's add some good advice here on which exercises might be suitable to add to a selection of foundation exercises. I am sure we all have some experience in which isos (or lesser used compounds) have worked best for us.
Here are some of my favourite isos (all using free-weights, as I don't have any machines) a few of which I might perform for a set or two at the end of a workout, if I have the time:
Standing tri-extensions with an EZ-bar: brilliant for stretch; the higher you hold your elbows the more stretch you get and you can adjust your elbow angle as you fatigue so you don't get stuck with a weight behind your head that you can't put back down.
DB Pullovers: performed across a bench with a heavy db. I treat these as more of a tri exercise where my lats help them out. Masses of tri stretch again.
Bi-curls with EZ-bar: I start out strict but introduce a little bit of swing for the concentric and then focus on the eccentric as the set goes on.
Seated db curls: Emphasising the stretch on the eccentrics by holding the dbs out to the sides, then bringing them round to the standard position for the concentrics.
Power shrugs: These are awesome for traps. It's possible to use more weight than you would for a heavy deadlift and still get more reps.
Barbell Standing Calf Raises: I love these for the crazy pump they give my calves (which are quite strong but pitifully lacking in muscle tissue). I don't have a calf-machine so I figured out a way to do these in my squat rack with a heavy barbell on my back while standing on a home-made timber platform that allows my heels to comfortably drop down. Heavy enough weight so I can only get 10 good reps for the first set. Perform 3 sets.
Single-leg calf raise: standing on the bottom stair and holding a db in one hand and the newel post with the other for balance. Really emphasise the stretch at the bottom of the movement.
