Month #2- what would you do? Compounds or Isolation

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Waitwhat?

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For the past (many years- I'm embarrassed to say) I've been lifting 3 days a week doing same rep, same set, isolation workouts:

Mon- Chest/back (4 exercises each)
Wedn-shoulders/arms (4 exercises each)
Fri-legs (5 exercises)

Well a month ago I switched up my routine and to do compound lifting 3 days a week. Each day is a diff rep/set/velocity range. I've noticed a substantial difference in lean body mass and I'm a lot stronger. Although my shoulders aren't as big as when I was doing 4 isolation exercises for them.

My question: I'm starting month 2 on Saturday and want to see what you all advice.

There is a compound program on T-Nation that I'd like to try which will switch things upa bit -OR- would you switch to doing isolation for a month?
Oh and my goal is: building muscle
 
Your body reacts best to changes and surprises. So doing the same routine for such a long time is not really beneficial at all. There isnt too much difference between isolation and compound, if you have the time and like doing isolation exercises then go for it. But compound exercises tend to bring in more stabilisers and therefore you get a bit of a better workout overall.
 
Trainer01 said:
Your body reacts best to changes and surprises. So doing the same routine for such a long time is not really beneficial at all. There isnt too much difference between isolation and compound, if you have the time and like doing isolation exercises then go for it. But compound exercises tend to bring in more stabilisers and therefore you get a bit of a better workout overall.
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I realize that which is why I'm switching it up each month. But my initial question for those who lift: If month 1 was mainly compound (with a few assisted thrown in) at a diff rep/set/velocity range each day per week... what would you do on Month 2? Another totally diff compound routine w/some assisted or focus on isolation?
 
Is the T-nation routine aimed for hypertrophy? If so try it.

Otherwise i'd personally do a 3/4 day split routine including both compound & isolation.

But that's me ;)
 
BigTomW said:
Is the T-nation routine aimed for hypertrophy? If so try it.

Otherwise i'd personally do a 3/4 day split routine including both compound & isolation.

But that's me ;)
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Yes it is. That's what I was thinking too, thanks- I'd like to try that and completely switch it up and it does include some isolation.
 
I wouldn't switch to isolation for a month. You could add some iso exercises where you feel like your size is lacking, though.
 
Yeah, westside for skinny bastards is a cool program. Never tried it myself, only looked at it, but I know a lot of people from a lot of forums have had a lot of good experience training a lot (sorry, I just had to :p) with that program.
 
I'm going to try the Westside program and I'm working on it right now.. but I have a question:

MAX-EFFORT LIFT - Work up to a max set of 5 reps

What is a max set?
 
Waitwhat? said:
I'm going to try the Westside program and I'm working on it right now.. but I have a question:

MAX-EFFORT LIFT - Work up to a max set of 5 reps

What is a max set?
Click to expand...

Max set=last set. Let's say you're going for a max set of 5 reps. You hit 225 and you get 5 and you might even get a 6th one out...but maybe not. That's your max set of 5.
 
evolution said:
Max set=last set. Let's say you're going for a max set of 5 reps. You hit 225 and you get 5 and you might even get a 6th one out...but maybe not. That's your max set of 5.
Click to expand...

Thanks for that!

And Blackbeard.. thanks for the link. A lot of good programs to look over.
 
Ok, I'm going back to isolation. For some reason I get a better gain from hitting my shoulders one day with 4 exercises rather than hitting them three times (one shoulder exercise) during the week with full body.

Does anyone agree with that?
 
can't know what makes you grow. HAve you taken measurements of your shoulders to get an objective reading on how much you grow?
 
Karky said:
can't know what makes you grow. HAve you taken measurements of your shoulders to get an objective reading on how much you grow?
Click to expand...

No, but I can tell by looking in the mirror. They used to "pop" out before and when I left the gym I always felt that burn like I worked them to death. I don't get that anymore with full body. I'm thinking about going back to this what do you think:

Mon- chest/back
Tues- legs/abs
Wedn- shoulders/arms
Thurs- cardio/abs
Fri- off
Sat- legs/calves

I've got to do legs twice a week since my goal is muscle gain and a bigger butt.
 
Actually, it wouldn't make a difference if you did 4 shoulder exercises on one day or 4 spread out over the week. Although, look at it this way...
4 shoulder movements in one day=more fatigue through each set=less intensity

Or have the same volume with higher intensity=more potential for growth.

Besides, the deltoids are a small muscle group and there's no real reason to have a huge amount of volume to them like you would hamstrings or lats...unless you're Coleman.
 
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