I was talking to a well respected powerlifting coach and he suggested doing any isolation movements before compound lifts. For example, lying lateral raises, rear delts, and so forth before military presses or overhead presses. I was asking because I'd like to concentrate on the medial and rear delt areas a little more.
How do you guys generally place these movements?
Posted by: Witchblade
You could focus on a bodypart and do it first, but generally you should do compounds first. The more demanding, the sooner you want to do it.
Posted by: NordicNacho
end, a smart man once said at least 80% of the exercises you do should be compound. leave the curls to the skinny kids in the wife beaters
Posted by: snoogans
I do mainly all compound lifts, but as a result, the front of my shoulders are a lot bigger than the rest. I thought throwing in some isolation for the medial and posterior heads would help. All the compound lifts involving shoulders are overpowered by another muscle group anyway be it chest, triceps, or upper back.
Posted by: Witchblade
Fixing imbalances takes priority. I'd do some activation warmup for the external rotators and then start the workout with rows.
Posted by: snoogans
Originally Posted by NordicNacho
end, a smart man once said at least 80% of the exercises you do should be compound. leave the curls to the skinny kids in the wife beaters
Yeah, some kid was in the gym today and he honestly spent 45 min. doing four variations of arm curls. And he talked about how many protien shakes he had a day.
Posted by: snoogans
Originally Posted by Witchblade
Fixing imbalances takes priority. I'd do some activation warmup for the external rotators and then start the workout with rows.
If I'm doing rows to target more upper back, should I be bringing the bar more towards my chest as opposed to the navel? Also, elbows tucked in or flared a little? I usually try to concentrate on contracting my lats with these.
Posted by: Leatherface
Maybe he was referring to pre-exhausting the muscle? This is a legitimate and very effective technique that, IMO, used sparingly, can help bring up a stubborn bodypart.
Examples:
-Flyes followed immediately by bench.
-Lateral raises followed immediately by Military.
-Leg Ext. followed immediately by squats.
Posted by: Witchblade
Originally Posted by snoogans
If I'm doing rows to target more upper back, should I be bringing the bar more towards my chest as opposed to the navel? Also, elbows tucked in or flared a little? I usually try to concentrate on contracting my lats with these.
To target the posterior delt, you want to move the elbows. The bar should go to your (upper) chest, this makes the exercise way harder than regular rows. I like to keep my grip the same as my bench grip (hands just outside shoulders width). No need to focus on the lats, just focus on getting the bar up without using momentum. That last part of the movement is killer (scapular retraction). Experiment a little and see what you find comfortable.
Posted by: Double D
Just depends on your routine. Really there isnt a right or wrong way to do it. Depending on what your goals are. Some routines are setup for prexhausting methods. Others superset isolation movements with compounds. Just set it up to meet your goals.
Posted by: Gazhole
Originally Posted by Witchblade
You could focus on a bodypart and do it first, but generally you should do compounds first. The more demanding, the sooner you want to do it.
Thats the way i see it.
Posted by: AKIRA
Originally Posted by Leatherface
Maybe he was referring to pre-exhausting the muscle? This is a legitimate and very effective technique that, IMO, used sparingly, can help bring up a stubborn bodypart.
Examples:
-Flyes followed immediately by bench.
-Lateral raises followed immediately by Military.
-Leg Ext. followed immediately by squats.
Thats the only reasoning I can see.
Ive done pre-exhaust before during P/RR/S's Shock workouts and theyre pretty good.
Originally Posted by NordicNacho
