for those who train heavy with low reps...

rangers97 · 12-21-2004, 07:56 AM

We know a real heavy set of say 4 -6 reps on the big compound exercises is good and desireable, but what do you guys do for the few isolation type exercises that you must do? For instance, bicep curls is an isolation exercise, but you need to do it for your bis. I think every muscle group can be hit with compounds, but we all do bicep curls, so what do you do with curls?
Is it a good idea to do a set of 4 with bicep curls with a real heavy weight? Or would you make them the exception and use a higher rep range?

ChrisROCK · 12-21-2004, 08:01 AM

Well, my rule of thumb is to never sacrifice strict form in an effort to lift heavier weights. Once you do that, it's no longer an iso exercise anyways, because you start recruiting all sorts of help....so what's the point. I personally, with isolation exercises like bicep curls, like to keep reps in the 6 to 10 range. Closer to 6 obviously for the heavier lifts. Seems to work best for me!

rangers97 · 12-21-2004, 08:05 AM

cool....

I guess what I was getting at was are you really getting anything out of a set of 4 or 5 bicep curls as opposed to a higher rep set. I agree with using good form, and even if you can get 4 reps with good form at a higher weight, is that as good on an iso exercise as a higher rep range?

ChrisROCK · 12-21-2004, 08:08 AM

sure...i dont see why it's not. I wouldn't use a 4 rep range exclusively....but no harm in working that in to your routine...

**CowPimp** · 12-21-2004, 10:16 AM

I choose based on the exercise. Most any dumbbell work I do is done in the 8-12 repetition range. For certain body parts, I am beginning to do higher repetitions, like 12-15 repetitions for my abs and calves. I usually perform heavy compound barbell exercises in the 4-8 range. I've always liked 4-8 for bicep curls too. There's nothing wrong with going heavy on isolation exercises, just don't hurt yourself.

**gopro** · 12-21-2004, 11:16 AM

There is nothing wrong with going heavy/low rep on isolation exercises as long as form is strict and you are well warmed up.

rangers97 · 12-21-2004, 11:56 AM

thanks guys....I kind of figured there was nothing "wrong" with going heavy, basically I was just wondering if it is beneficial to do it, not if it is the right or wrong thing to do. I currently go heavy on iso exercises like bb curls and sometimes I just don't feel like I am getting anything out of it when I am huffing and puffing and struggling to hit 4 or 5 reps like the other exercises. I think it is a lot harder to go heavy on an isolation exercise than a compound, for obvious reasons, and you just know when you do a heavy set of bench that you worked the crap out of your muscles even if it was only for 4 or 5 reps, but on the curls for example, you wind up severely winded, tired and wondering if those 5 reps did anything.

I guess it is harder to guage success on isolation exercises when going heavy in the 4-6 rep range IMO. With that in mind, is there anyone else here who all the time does isolation exercises in the same rep ranges as their compund exercises, and what are your opinions on it??

thanks

**gopro** · 12-21-2004, 02:33 PM

It is just as "beneficial" to do an isolation exercise in the 4-6 rep range as it is to do a compound movement in the 4-6 rep range.

Pumpster · 12-21-2004, 08:28 PM

It's a good question. You have to experiment with each. Like you, i don't find that low reps hit the bis well, so i stick with medium reps 8-12. You might find that the optimal rep range for each muscle varies a little, for some muscles 10-15 reps is better.

12-21-2004, 07:56 AM	#1
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	for those who train heavy with low reps... We know a real heavy set of say 4 -6 reps on the big compound exercises is good and desireable, but what do you guys do for the few isolation type exercises that you must do? For instance, bicep curls is an isolation exercise, but you need to do it for your bis. I think every muscle group can be hit with compounds, but we all do bicep curls, so what do you do with curls? Is it a good idea to do a set of 4 with bicep curls with a real heavy weight? Or would you make them the exception and use a higher rep range?

12-21-2004, 08:01 AM	#2
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	Well, my rule of thumb is to never sacrifice strict form in an effort to lift heavier weights. Once you do that, it's no longer an iso exercise anyways, because you start recruiting all sorts of help....so what's the point. I personally, with isolation exercises like bicep curls, like to keep reps in the 6 to 10 range. Closer to 6 obviously for the heavier lifts. Seems to work best for me!
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

12-21-2004, 08:08 AM	#4
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	sure...i dont see why it's not. I wouldn't use a 4 rep range exclusively....but no harm in working that in to your routine...
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

12-21-2004, 10:16 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I choose based on the exercise. Most any dumbbell work I do is done in the 8-12 repetition range. For certain body parts, I am beginning to do higher repetitions, like 12-15 repetitions for my abs and calves. I usually perform heavy compound barbell exercises in the 4-8 range. I've always liked 4-8 for bicep curls too. There's nothing wrong with going heavy on isolation exercises, just don't hurt yourself.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-21-2004, 11:16 AM	#6
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,521	There is nothing wrong with going heavy/low rep on isolation exercises as long as form is strict and you are well warmed up.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

12-21-2004, 08:05 AM	#3
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	cool.... I guess what I was getting at was are you really getting anything out of a set of 4 or 5 bicep curls as opposed to a higher rep set. I agree with using good form, and even if you can get 4 reps with good form at a higher weight, is that as good on an iso exercise as a higher rep range?

12-21-2004, 11:56 AM	#7
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	thanks guys....I kind of figured there was nothing "wrong" with going heavy, basically I was just wondering if it is beneficial to do it, not if it is the right or wrong thing to do. I currently go heavy on iso exercises like bb curls and sometimes I just don't feel like I am getting anything out of it when I am huffing and puffing and struggling to hit 4 or 5 reps like the other exercises. I think it is a lot harder to go heavy on an isolation exercise than a compound, for obvious reasons, and you just know when you do a heavy set of bench that you worked the crap out of your muscles even if it was only for 4 or 5 reps, but on the curls for example, you wind up severely winded, tired and wondering if those 5 reps did anything. I guess it is harder to guage success on isolation exercises when going heavy in the 4-6 rep range IMO. With that in mind, is there anyone else here who all the time does isolation exercises in the same rep ranges as their compund exercises, and what are your opinions on it?? thanks

12-21-2004, 02:33 PM	#8
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,521	It is just as "beneficial" to do an isolation exercise in the 4-6 rep range as it is to do a compound movement in the 4-6 rep range.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

12-21-2004, 08:28 PM	#9
Pumpster Registered User Join Date: Oct 2004 Posts: 106 Photos: 3	It's a good question. You have to experiment with each. Like you, i don't find that low reps hit the bis well, so i stick with medium reps 8-12. You might find that the optimal rep range for each muscle varies a little, for some muscles 10-15 reps is better.

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