Compounds first or isolation then compound?

  1. Compounds first or isolation then compound?


    Until now I'l ve always put my big compounds first, but just yesterday I wanted to try leg extensions before squats, then leg curls before stiff legged DLs and I have to say I liked the feeling a lot. I didn't feel the muscle targeted being worked more to be honest, but I was very sore even the same night, and I am even more now.

    So I was thinking: how about flies before press? Tricep extensions before dips? Lateral raise before military press? Etc.

    It does take a bit of weight off the compound, but I never cared about weights anyways, so...just wanna hear your 2cents on this. Thanks!


  2. I have usually done compound movement before isolation my self but I am a big believer in mixing things up I meen if your sore that's got to be a good sign in my opinion it means you more than likely tore the muscle fibers down and that is the point....
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  3. Quote Originally Posted by Swindler View Post
    I have usually done compound movement before isolation my self but I am a big believer in mixing things up I meen if your sore that's got to be a good sign in my opinion it means you more than likely tore the muscle fibers down and that is the point....
    Pretty much what I do as well

  4. I use isolation before compound to pre-exhaust muscle groups and I have very good results with it

  5. Depends what I'm doing. My routine changes a lot. If I'm working on strength, I do compound first. I'd I'm working on muscle building, I can change that and start with something else (since I'm focused on form, negatives, drop sets...etc).
    Performax Labs Product Specialist

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  6. I'm also an advocate to mixing it up. At the moment I'm doing compounds first but will go back to isolations first when gains slow.
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