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  1. #21
    I Am JEFIT Legend Deviation's Avatar
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    Isolation for?
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  2. #22
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    Quote Originally Posted by Deviation View Post
    Isolation for?
    Arms mostly. My programme revolves around the main lifts and it's mostly centred around the back & legs, so arms are getting bigger but I think maybe some isolation work wouldn't go amiss.

  3. #23
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by WinstonPerry View Post
    Arms mostly. My programme revolves around the main lifts and it's mostly centred around the back & legs, so arms are getting bigger but I think maybe some isolation work wouldn't go amiss.
    Only if it's the last bit of work you do each day. It shouldn't detract from the SL 5x5 program.
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  4. #24
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    I was planning on doing them after my main lifts, so they shouldn't get in the way of the programme.

  5. #25
    More Experienced than a Senior decu68's Avatar
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    I would agree. The Stronglift is a good program and I like the progresson. Yes it works the secondardy such as triceps and biceps as they are compound lifts HOWEVER I found that my arms decreased in size and strength as I was no longer doing isolation work. Adding something AFTER you lift I think is a good idea and what I am doing for the Advanced Stronglift workout I'm doing currently. I am hoping to see my arms come back online for size as I already see the strength returning.

  6. #26
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    Quote Originally Posted by decu68 View Post
    I would agree. The Stronglift is a good program and I like the progresson. Yes it works the secondardy such as triceps and biceps as they are compound lifts HOWEVER I found that my arms decreased in size and strength as I was no longer doing isolation work. Adding something AFTER you lift I think is a good idea and what I am doing for the Advanced Stronglift workout I'm doing currently. I am hoping to see my arms come back online for size as I already see the strength returning.
    Yeah that's the impression I get - I haven't lossed any mass because I'm just starting out and so I'm pretty thin anyway, though the emphasis on the back / core & legs does mean that my arms don't seem to get all that much of a workout. I'm sure they'll get bigger as I progress but I don't think a bit of isolation work at the end of a session would be too bad. Any suggestions on the sort of quickish exercises I could add at the end?

  7. #27
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    Curls and tricep pushdowns/extensions. Those will make the arms grow.

    Honestly since you're still getting the hang of all this, I'd focus on diet and form. There will be plenty of time to tweak your program once you run it for a few months.
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  8. #28
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    Quote Originally Posted by Deviation View Post
    Curls and tricep pushdowns/extensions. Those will make the arms grow.

    Honestly since you're still getting the hang of all this, I'd focus on diet and form. There will be plenty of time to tweak your program once you run it for a few months.
    Okay I'll bear that in mind - I'll start doing pull ups / chins ups and dips before I start with the curls.

    I was chatting to someone the other day and they were telling me that the best way to build mass is longer reps - 10 or so - whereas mass is a little more stunted on the lower reps - like 5; would the difference between what I'm doing, 5x5, and the longer reps be that pronounced? Or is it neither here nor there really?

  9. #29
    I Am JEFIT Legend Deviation's Avatar
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    StrongLifts & Starting Strength are more geared towards strength; not size. You will grow though. New lifters typically get size gains with any program they start.

    What they were referring to hypertrophy. Both styles will cause hypertrophy. The difference is the type of hypertrophy. Lower reps with higher weight causes myofibrillated hypertrophy. Whereas higher reps with lower weight will cause sarcoplasmic hypertrophy. Here's a short wiki article you can read over: [URL]http://en.wikipedia.org/wiki/Muscle_hypertrophy[/URL] Follow that up with some searching and you'll get your answers.

    That aside, both programs are great for beginners. They help teach form and keep it simple.
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  10. #30
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    Week 6

    Monday

    Squat 45kg 5/5/5/5/5

    Bench press 40kg 5/5/5/5/5

    Deadlift 80kg 5

    Wednesday

    Squat 47.5kg 5/5/5/5/5

    Overhead Press 35kg 5/5/5/4/3

    Barbell Rows 40kg 5/5/5/5/5

    Friday

    Squat 50kg 5/5/5/5/5

    Bench Press 42.5kg 5/5/5/5/5

    Deadlift 85kg 5

    Everything was okay this week - deadlift was difficult on Monday because my lower back was sore after the squats.

    My legs seem to be constantly sore and aren't fully recovered after a days rest - might be because of my diet? I've lost about 7 pounds seem my peak weight after my enormous calorie intake a few weeks ago; I took my BF and it's down to about 17%, though I don't know how scientific that is.

    I' going to increase my calorie intake on sedentary days so I'll be consuming 2,500 everyday; previously I was eating at maintenance on sedentary days but I don't think that's enough for my muscles to fully recover. I'm going to work on my diet to get a perfect 40/40/20 split (protein; carbs; fat) as recommended as well.

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