Stop Making This Mistake On Isolation Exercises

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Stop Making This Mistake On Isolation Exercises

Progressive overload is the central underlying principle when it comes to building muscle consistently. You need to be getting stronger on your lifts over time in order to gain muscle.

Most people in the gym with a basic knowledge of training do focus on adding weight and reps to their compound lifts over time. However, many people treat smaller isolation exercises more like "pump work", cranking out a bunch of reps without taking stock of how much weight they’re lifting or how many reps they’re performing.

However, the bottom line is that progressive overload is the primary driver of hypertrophy, no matter which exercise you’re doing (compound vs. isolation) or what muscle you’re training.

In isolation exercises, you’re doing a single-jointed movement that mainly targets one smaller muscle, so the increments that you progress by are going to be smaller, but you still need to focus on progressive overload regardless. Even very small progressions are significant.

If you increase the weight on an isolation lift and it feels too heavy and you can’t maintain proper form, go back to your previous weight and focus on training for more reps first. If you were doing, say, a triceps pushdown for 8 reps and now you try to bump the weight up and you find that it’s too heavy, try taking that previous weight up to 10 or even 12 reps before trying to increase the weight.

Another thing you can do when it comes to progressive overload on isolation exercises is to adjust the actual execution of the lift to make a given weight more challenging. One way of doing that is to add a brief pause in the fully contracted or fully stretched position. Another is to slow down the negative. You can also use the rest-pause method, or just perform an extra set or two for that given exercise.

Remember that progressive overload doesn’t always have to involve adding more weight to the bar. It just means improving your performance on a given exercise in some way.

That said, your main focus should be on increasing the weight lifted and the number of reps executed for as long as you comfortably can. If you do get to the point where adding more weight isn’t practical anymore, then you can focus on other methods of progressive overload.

Bottom line?
In the same way that you should be tracking your progress and writing down your lifts every week for all of the compound movements that you perform, you should be treating isolation movements in exactly the same way and striving for improved performance over time.

Видео Stop Making This Mistake On Isolation Exercises канала Sean Nalewanyj