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Old 09-22-2011, 11:03 AM   #1
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Default Whats a good ratio of isolations??

How may isolation exercises are a good ration??? Do bench press and dips and then pec deck or can I have flys too?
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Old 09-22-2011, 11:08 AM   #2
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You can do 2 just eat enough and add weight.
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Old 09-23-2011, 09:05 AM   #3
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Can any bodybuilders on this site weigh in?
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Old 09-23-2011, 09:12 AM   #4
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Muscles dont know 'bodybuilder', 'weightlifter' or 'powerlifter' mate. It depends more on frequency, intensity and volume, but here is a good rule of thumb.

Working each muscle group once a week: 2-4 sets of 4 exercises per muscle group (2 compounds, 2 isolation)
Working each muscle group twice a week: 2-4 sets of 3 exercises per muscle group (2 compounds, 1 isolation)
Working each muscle group three times a week: 2-4 sets of 2 exercises (1 compound, 1 isolation)
Working each muscle group four times a week: 2-4 sets of 1 exercise (1 compound)

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Old 09-23-2011, 09:27 AM   #5
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Are the first 3 posters all the same people? Can IP addresses be checked here?
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Old 09-23-2011, 10:21 AM   #6
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Are the first 3 posters all the same people? Can IP addresses be checked here?
HAHA! I was thinking the same thing actually.
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Old 09-23-2011, 09:32 AM   #7
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I'm not a bodybuilder, but my general rule of thumb is; 2 compounds and 1 isolation.

First compound is for strength - 1 set of 5 or less reps
Second compound is for muscle - 4 sets of 7-10
Then finish off with an isolation exercise to work on a weak point, balance, or just because it feels good.

Example:
Bench Press - 1 x 5
Db Bench Press - 4 x 7
Triceps Extension - 2 x 10
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