Any appropriate time to do isolated lifts?

**mike321** · Posted On: 3/05/2009 7:03pm

I started lifting regularly again, and I am sticking to all compound exercises: presses, squats, dead lifts, rows, etc. I have dropped all the isolated exercises, curls, tricep extensions, etc that I did the last time I lifted regularly (about 5 yrs ago).

My question: under what circumstances if any should I do any muscle isolating exercise?

**Meson** · Posted On: 3/05/2009 7:56pm

Rehab is a good example. I like to do some rotator cuff stuff as preventative maintenance.

**Emevas** · Posted On: 3/05/2009 8:59pm

Pre/re-hab, bringing up weak/lagging muscle groups, training protocol, etc.

**mike321** · Posted On: 3/05/2009 9:47pm

No re-hab or anything. I will stick to the compound lifts. I can't do dips at this point, any tips for developing the strength needed for these?

**killwill** · Posted On: 3/05/2009 9:52pm

People that were working up to the normal dips would usually start out with the ones where you have your feet in front of you, heels touching the ground, and arms on a raised surface (we used the bench press seat).

Or you could just do those assisted ones :\

**Skillful** · Posted On: 3/06/2009 9:01am

A lot of gyms have an assisted dip and pullup machine, as killwill referenced. You kneel on a molded piece of plastic and set a counterweight by sliding a pin into a stack. Unlike most machines, the higher the weight, the less resistance (because it's pushing you up from the knees as you're also pushing yourself up). If you have access to one of these, start where you're comfortable and work your way up to 0 assistance. Then you can keep going by adding weight, either by pinching a dumbbell between your ankles, getting a weight vest, or using a weight belt (although I find that these are a pain in the rear end for anyone with a waist under 34 inches or so.)

Speaking of which, anybody have a solution to that problem? That the weight belt at the gym is way too big for me and the D-rings on the end touch each other around me with enough room left inside for a medium-sized Virginia baked ham? Or am I stuck with the grody, decrepit weight vests at my gym? I like to add a bit more weight than is feasible for me with the dumbbell-between-the-ankles method.

**TheRuss** · Posted On: 3/06/2009 9:39am

Originally Posted by Skillful

Speaking of which, anybody have a solution to that problem? That the weight belt at the gym is way too big for me and the D-rings on the end touch each other around me with enough room left inside for a medium-sized Virginia baked ham? Or am I stuck with the grody, decrepit weight vests at my gym? I like to add a bit more weight than is feasible for me with the dumbbell-between-the-ankles method.

... buy your own?

**Asriel** · Posted On: 3/06/2009 9:44am

Originally Posted by Skillful

Speaking of which, anybody have a solution to that problem? That the weight belt at the gym is way too big for me and the D-rings on the end touch each other around me with enough room left inside for a medium-sized Virginia baked ham? Or am I stuck with the grody, decrepit weight vests at my gym? I like to add a bit more weight than is feasible for me with the dumbbell-between-the-ankles method.

I don't actually remember a time when my waist was smaller than 34/36. Have you tried children's sport shops? :icon_lol:

**Cayvmann** · Posted On: 3/06/2009 10:30am

If you care at all about looks.... You might just want to do some isolated biceps work. I find that after years of doing multijoint stuff, almost exclusively, my arms and calves look pretty whimpy, especially in the context of the rest of my body.

You can just add a couple of sets in every other week, and it will make more difference than you think, while not getting in the way of the big lifts. I wouldn't go nuts with isolation though.

**TheRuss** · Posted On: 3/06/2009 10:39am

Originally Posted by Cayvmann

If you care at all about looks.... You might just want to do some isolated biceps work. I find that after years of doing multijoint stuff, almost exclusively, my arms and calves look pretty whimpy, especially in the context of the rest of my body.

You can just add a couple of sets in every other week, and it will make more difference than you think, while not getting in the way of the big lifts. I wouldn't go nuts with isolation though.

Not that I'm disagreeing, but have you been doing rows and chins?