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What to do!?
Now isolations should not be neglected as they have there place, just they should not be relied on heavily. The best plan of attack for getting an extra inch to your arms is not to do curl after curl after curl, yet focus on compound movements and putting an extra 14lbs to your frame. That will prove far more effective in gaining arm size then focusing on continuous curls.
Let’s look at squats for example, the king of mass exercises. On the day you train your legs you want to reframe from sitting on a resistance machine doing leg extensions. This type of exercises is isolation movement specifically hitting your quads alone. Now the squat will get your quads working hard, along with your gluteus and hamstrings. Your lower back, abdominals and to a degree your calf’s all help stabilise you and therefore get worked too. This allows more muscles to be working hard under the same load in the same time scale as it would just to do leg extensions. Just remember the time factor if nothing else when deciding on using a compound over and isolation.
The more muscle that gets worked means the more weight can be handled on the bar. This in turn stress’s more muscle tissue as the fibres get recruited to handle the weight, and then the more growth hormone will be released to aid in overall muscle repair (growth).
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