#5: Isolation Exercises

Q: Guy,

Assuming a natural bodybuilder trains each bodypart once per week as you describe, three sets per exercise, how many exercises per bodypart would you recommend for the major muscle structures? Also, would you stick only to heavy compounds or would you also include isolation-type moves such as flies, laterals, etc?

Any reply would be gratefully received.

Thanks,

...Garry

A: For chest, legs, and back, I do three to four exercises per bodypart (nine to 12 heavy sets total). The three "heads" of the shoulder have to be worked separately, as do the traps; therefore, my shoulder/trap workout consists of four exercises in total. I usually hit biceps and triceps with eight heavy sets each. Overtraining can be just as detrimental to progress as undertraining, so maximize your intensity while you're in the gym – get in, do what needs to be done, and get out.

I always start my workouts with my heavy power movements for the particular bodypart being trained. This is necessary because it is only through heavy training that you are able to develop optimum muscle size. After the power movements are completed, I do employ isolation movements with dumbbells. For instance, for chest, I start off with decline bench followed by incline bench. Then I turn to dumbbell flies for full range of motion and a great stretch on the pectorals. For shoulders, I start with heavy military presses for the anterior head, followed by dumbbell laterals for the medial head, and bent-over dumbbell laterals for the posterior head.

Always do your barbell power movements at the beginning of your workout while you are fresh and can lift the most weight. Leave the isolation dumbbell movements until later in your workout, and finish up with your ab training at the end of your workout.

Thanks for the question and good luck with your training!

...Guy Bourgon, Canadian Champion 2006

If you would like to ask Guy a question, please e-mail: askguy@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Guy Bourgon is from Ottawa, Ontario, Canada, and is the winner of the Tall class in the Classic Bodybuilding division at the 2006 CBBF National World Qualifier. Guy also competed at the 2006 IFBB World Bodybuilding Championships held in Ostrava, Czech Republic, where he placed fifth in the Tall class of the Classic Bodybuilding division.