Isolation Exercises - When is the best time to do them?

  • Philip101

    Posts: 101

    Nov 10, 2013 11:51 AM GMT
    When is the best time to do isolation exercises in your opinion:

    Option 1: On the same day that you train the same muscle group that is involved in the exercise? (For example, if I do chest on Monday, shall I also do triceps on Monday?); OR

    Option 2: On a different day (For example, if I do back on Wednesdays, shall I do biceps on Wednesdays also?).

    I currently follow Option 1, as I am trying to get maximum SHOCK effect on the muscle.

    But I can see the benefit of Option 2, because perhaps this may allow you to lift more as the muscle is not so exhausted from other exercises that recruit the help of the smaller muscle).

    Interested for your opinions.
  • GWriter

    Posts: 1446

    Nov 10, 2013 1:35 PM GMT
    I would stick with option one. Although arms muscles are comparatively small, and recover within a few days, I still like them fresh when I need them to do their collateral work (i.e. I don't want biceps sore when I do back). I think exhausting them right after you've done the larger muscle group is the way to go. Having said that, I will sometime change my routine to have just an arm day, but I try to schedule it at least three days before back or chest. (So maybe cardio, rest, and/or leg days in between. Or even more exotic: you could focus a day on "odd parts" like traps and calves*, which don't recruit arms.)

    *Calves seem to recover the fastest for many people, because they are so heavily used in ordinary life -- especially if you try to take the stairs a lot--so I find it easy to hit them more than once a week.
  • Philip101

    Posts: 101

    Nov 10, 2013 5:38 PM GMT
    Many thanks GWriter. I am very pleased to read your views on this topic.

  • Posted by a hidden member.
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    Nov 11, 2013 2:48 AM GMT
    Why not both. I think it's important to switch things up, and it's equally important to listen to your body. A routine that gets Person A great results from may not work for person B.