drtbear1967
12-11-2017, 09:16 AM
When it comes to isolation work, not all muscles respond best to the same type of stimulation. Fiber dominance matters. Here are some observations about isolation work:
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Hamstrings are best trained with lower reps. Even when doing direct hypertrophy work, keep the reps below 10. This is mostly true of movements like leg curls and glute-ham raises. Exercises involving hip extension can be trained for higher reps since the glutes and lower back come into play.
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Quads can be trained for higher reps. As high as 20-30 reps can be effective.
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Pecs respond well to higher reps.
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Triceps respond better to lower reps.
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Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best.
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The mid upper back responds well to lower reps. Keep in mind that we're talking about bodybuilding work here, so lower means below 10, not below 6.
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The traps are very strong muscles, but because of the short range of motion with most isolation trap exercises, you need higher reps (15-20) to make them grow fast.
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Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren't effective at stimulating maximum growth.
•
Hamstrings are best trained with lower reps. Even when doing direct hypertrophy work, keep the reps below 10. This is mostly true of movements like leg curls and glute-ham raises. Exercises involving hip extension can be trained for higher reps since the glutes and lower back come into play.
•
Quads can be trained for higher reps. As high as 20-30 reps can be effective.
•
Pecs respond well to higher reps.
•
Triceps respond better to lower reps.
•
Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best.
•
The mid upper back responds well to lower reps. Keep in mind that we're talking about bodybuilding work here, so lower means below 10, not below 6.
•
The traps are very strong muscles, but because of the short range of motion with most isolation trap exercises, you need higher reps (15-20) to make them grow fast.
•
Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren't effective at stimulating maximum growth.