I am a beginner that wants to start bodybuilding with my brother, I haven't stepped in a gym for years but been keeping active with occasional calisthenics. (Pic added is my back)I've been under the impression that isolation work is better for my back since with compounds you eitherNot push to failure because the movement is too technically difficult (Squat jerk deadlift.Not go to failure on both muscles because one muscle failing before the other(Arms failing before chest in bench)But I read online that with just isolation work you won't get hormonally stressed enough to produce extra T and help muscle growth.Plan right now is low volume high intensity isolation work. 2x a week 2-3 sets with last set to absolute failure. And 2x a week just 2-3 sets with 2-3 reps in reserve.With maybe a little bit cardio interlaced.(Will this kill my gains?)Any advice will be appreciated.
>>77194533put aside isolation or compounds for now, and focus on growing your miserable lat width.. study the muscle, down to its striation direction, its relation with scapula, then come up with a plan to grow it. 1-2 yr of right work should provide semi circular lats. my recommendation is 2-3 sets with more than 12 reps until failure for starters (your lat should fail before your arm does if you do it right, find ur angle, position, whatever that works). 2:1 ratio of width:thickness exercises.
>>77194533As a beginner mostly compounds since the minimum threshold for growth is so low to begin why replace 1 lift with 3?As you advance in lifting your leverages will skew your development creating imbalances because now your pecs or triceps dominating your bench by just 10% one way or the other means it borderline worthless for the other one with how high the thresholds you need to reach to gain then.At that point you can probably move entirely to accessory work if you really wanted to. I wouldn't incorporate accessory work too early unless you have some glaring issue like a super long femurs, narrow clavicles, or one of the acromion types that just hates benching. These are all realistic things but should still at least try the compound route for a year barring some kind of injury cycle that makes it impossible. You mainly just want to know not suspect and that's usually impossible ahead of time unless you're in sports medicine or something.
>>77194533Compounds every time without a doubt plus arm work, shoulder flies and ab workHormones make your body, not just stimulation Lift heavy (4-6 reps) for the core lifts and add sets if you need more volume Don't forget the cardio
>>77194636This poster is still novice level but think he's advanced and blames genetics constantly lmaooooCompound movements will ALWAYS be the best bang for your buck for development regardless of how advanced you areT. 3+/4atg/5+ lean with a 43" chest
>>77194533You look weak afNo lasts, no erectors, no coreWtf have you been doing
both bruh. Compounds are the foundation and then throw isiolation work on top. And for cardio just keep it to "zone 2" which is like under 130 BPM on your heart rate or something. And don't be in zone 2 for more than an hour either. Or just walk
>>77194670I haven't been in the gym since I was 16. 24 now. I still gotta start since this is just baseline from occasional pull ups as I said.
>>77194676>itI don't have enough time in the day for so much volume to do compounds and isolation in the same day. Should I do a compound day and isolation day? Kinda just wanted high intensity so I could fit the workout in between work but still get close to maximum growth. Sort of Dorian Yates style.
>>77194636I am also just kind of a pussy at squats and deadlifts. I can't push nearly as hard as with other exercises and I don't want to master any exercise I just want to get as big as I can within a year and then do other sports again but just leaner and more ripped. Is it worth trying to master the more difficult compound exercises in that time? Or would like weighted pull ups as compound be enough? 1 rep max used to be 60kg added for that.
>>77194666No they won't. They're great if you have perfect leverages for them but the more advanced you get the more those little discrepancies matter and the more you need accessories to progress. Coaches love compounds because they don't care how many people it breaks they just want to find the ones it doesn't because they'll do the best in the competition lifts. If you're not a competitive lifter it's not relevant except for time saving at the cost of slower growth and potentially more injuries.
>>77194814I think it's worth it, if it isn't hurting you. At least until you can see what it has and hasn't built. Then you can just drop a set from each and put in something else and gradually make that change as you see less and less benefit from it.
>>77194533read the sticky and fuck off
>>77194612This. As soon as I switched to high rep (10-12) sets on the plate loaded horizontal row (full ROM, focusing on 2-3 second eccentric portion of the movement plus a nice SQUEEZE after the concentric) my lats exploded.All I do for back now is horizontal rows and bodyweight pull-ups.
Do both you mong its not hard
>>77194944In the same workout? Like leg press and squat seem redundant, and I don't want to dick around for 2 hours in the gym I want to hit every muscle that I target really hard and get out. And if I squat or deadlift I'll be lucky if I can hit 60% of max in months of trying.And again I don't plan on bodybuilding for years.I just want to get ripped and lean and then maintain/ do other sports.Like bench is easy to go to failure but is that enough for compounds?
>>77194966jesus christ read a single workout program they all combine compounds and iso workouts. why are you wasting time with these retard tier questions that are answered instantly by a single google search
>>77194612>(your lat should fail before your arm does if you do it rightI don't even use my arms any more, aside from gripping
>>77194981I read workout plans, but I am thinking of one tailored to my goals and time. I am gathering that compounds are especially good when still a beginner. But still I don't know if I go 60% squat + 100% leg press & 100% other isolation work in 1 workout if that squat did anything. High intensity low volume is what I am aiming for either way. And I don't want too waste any time and I want to hit every single muscle to failure optimally. My main gripe with losing compounds is nervous system activation that I'm losing. And I need all the T I can get since I don't want too hop on gear pretty sure.
>>77194533They are both good for different reasons. You should do both if you can. Don't stop at isolations do isometrics to keep fluid and muscle waste products moving. It is 100% true that if you don't do squats you are cucking yourself out of extra T production. Get a bloodtest if you're >500 who cares
>>77194992You might be confusing what bodybuilding is with powerlifting. Powerlifters do lower volume/higher weights to recruit more fast twitch muscle fiber and neural drive. If you're a bodybuilder you're more focused on aesthetics which is typically accomplished with higher reps at lower weights. They are both valid and I do both. You'll find over time it becomes harder to reach a state of bliss that is known as unbearable lactic acid buildup. At which point you do weighted 5 minute wallsits to polish off "leg" day.
>>77195113From my research I've been subscribing to a sort of effective reps model. Dorian yates, Mike Mentzer style. But not fully since I don't believe in their extreme tellings, since it's also not how they build so much muscle in the first place.High intensity building a lot of muscle in not commonly bodybuilding rep ranges. 6-10 As long as you push to the max intensity have plenty of recovery and reduce volume. But that works better and better the stronger you get.
