Isolated exercises before competition
Isolating or isolated exercises are the ones aimed at qualitative training of one or more than one muscles. When performing an isolated exercise, just one joint is involved on the one side of the body.
A clear example of this is the leg extension aimed only at the training of the quadriceps muscles, while squats — is a basic exercise, which involves quadriceps, gluteal and back muscles.
Isolating exercises are not the best ones for the development of strength and increase of muscle mass, they are used for the formation of the muscle and training of weak muscles.
For example, deltoid muscle consists of three beams, if one of the beams is weak, it is possible to train it at a greater extent than the remaining by using isolating exercises.
Beginners don’t need to use isolating exercises in the program. Because they tend to be less efficient, professional training program should include no more than 20% of isolating exercises.
Typical ways of isolation achieving
The role of isolating exercises in training during the preparation for competition
I believe that there are no completely isolating exercises in bodybuilding, because it is almost impossible to isolate one muscle group during training.
For example, the arms extension on the block. It seems to be isolating exercises, but despite of the triceps more muscles of the hands, forearms, and so on also work.
An isolating exercise is the one that makes work only one joint and activates one muscle group, and while performing basic exercises involves more than one joint and at least two muscle groups.
For the training of the leg muscles I use the seated leg extension, the leg flexion and the standing leg extension. I do the extension at the start of training for the warm-up and training of the knee muscles. In no case do I recommend to use large working weights in this exercise, they are useless and only bring injury.
You will not get greater muscle gains from this exercise, but you can use it to help sore muscles after pre-basic exercises. It may be also used great for training and restoration of leg muscles after injury.
But again, if you have a goal - the maximum development of strength and growth of muscles, then this exercise is not for you.
The leg extension seated and standing should be used at the end, after exercises such as squats which are pre-train leg muscles.
To enhance the effect of isolating exercises, take a pause at the top point of amplitude or various supersets.
Here is an example of the good isolation of the training program for legs in a two-month precompetitive cycle.
Pharmacological support
Isolating exercises work well in combination with steroids, which increase strength and endurance, such as Everone aka Testosterone Enanthate.
Isolating or isolated exercises are the ones aimed at qualitative training of one or more than one muscles. When performing an isolated exercise, just one joint is involved on the one side of the body.
A clear example of this is the leg extension aimed only at the training of the quadriceps muscles, while squats — is a basic exercise, which involves quadriceps, gluteal and back muscles.
Isolating exercises are not the best ones for the development of strength and increase of muscle mass, they are used for the formation of the muscle and training of weak muscles.
For example, deltoid muscle consists of three beams, if one of the beams is weak, it is possible to train it at a greater extent than the remaining by using isolating exercises.
Beginners don’t need to use isolating exercises in the program. Because they tend to be less efficient, professional training program should include no more than 20% of isolating exercises.
Typical ways of isolation achieving
- the use of special machines that create resistance in the movement where the muscle is dominant. Examples - the legs extension with weights, the leg extension on the machine, the arm bending on the machine, and others;
- the method mentioned above, but with the restriction of blood flow. The athlete wears a rubber band, which "closes" the vessels of the working muscles. It ensures the fullness of the muscles with blood, and helps them to work with the least stress on the joints, as the minimum weight is used;
- mental concentration on the "target" muscle in basic movements and various shifts of the center of gravity. This option is a bodybuilding myth. During the implementation of exercises such as squats it is not possible to turn off quadriceps and train only the buttocks, as flexion-extension of the hip is still carried out. These myth is invented for female beginners as they do not want to do not right, as well as to improve the personal training sales. It only "sounds" good, but do not work in practice.
The role of isolating exercises in training during the preparation for competition
I believe that there are no completely isolating exercises in bodybuilding, because it is almost impossible to isolate one muscle group during training.
For example, the arms extension on the block. It seems to be isolating exercises, but despite of the triceps more muscles of the hands, forearms, and so on also work.
An isolating exercise is the one that makes work only one joint and activates one muscle group, and while performing basic exercises involves more than one joint and at least two muscle groups.
For the training of the leg muscles I use the seated leg extension, the leg flexion and the standing leg extension. I do the extension at the start of training for the warm-up and training of the knee muscles. In no case do I recommend to use large working weights in this exercise, they are useless and only bring injury.
You will not get greater muscle gains from this exercise, but you can use it to help sore muscles after pre-basic exercises. It may be also used great for training and restoration of leg muscles after injury.
But again, if you have a goal - the maximum development of strength and growth of muscles, then this exercise is not for you.
The leg extension seated and standing should be used at the end, after exercises such as squats which are pre-train leg muscles.
To enhance the effect of isolating exercises, take a pause at the top point of amplitude or various supersets.
Here is an example of the good isolation of the training program for legs in a two-month precompetitive cycle.
- leg extension seated - 4X20.
- squats - 5X20.
- superset: hyperextension of the buttocks
- The extension of legs on the machine - 5X20.
- superset: lunges.
- deadlift -5X20.
- superset: flexion of the legs while sitting.
- bending one leg standing alternately - 5X20.
- rise on your toes on the machine - 5x20.
Pharmacological support
Isolating exercises work well in combination with steroids, which increase strength and endurance, such as Everone aka Testosterone Enanthate.