Compounds first or isolation then compound?

[mrhankey87]

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!

 

[Swindler]

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....

 

[Apsmith4992]

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

 

[Hockeyaus33]

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

 

[R1balla]

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).

 

[ericos_bob]

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.