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  1. #1
    Registered User nfelix77's Avatar
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    Accessory necessary?

    Hi, I only have time to lift twice a week and chose exercises that increases my heart rate the most.

    I decided to do the following:

    Over head press
    squats
    deadlift
    seated rows
    bench press
    lat. pull downs

    My question is if isolation biceps and triceps are necessary? I feel pretty tired in my arms after the workout.
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  2. #2
    Registered User MadFury's Avatar
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    I would say no unless you are interested in Bodybuilding competitions

    By doing the exercises you selected well, you train all the muscles in the body. And theoretically would be balanced
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  3. #3
    Registered User BeginnerGainz's Avatar
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    Yes.

    Adding some curls and triceps extensions isn’t gonna kill you and you will have much better arm development that way.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by nfelix77 View Post
    chose exercises that increases my heart rate the most.
    Go for a jog if you want to increase your heart rate. You're either choosing the wrong tools or the wrong goals.
    Have I now become your enemy by telling you the truth?
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  5. #5
    Unregistered User MyEgoProblem's Avatar
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    Necessary for what?

    ....Your health and quality of life? No.
    ... Movement specific strength? Maybe.
    ....maximum development? Probably.
    ....Enjoyment? That's upto you.
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  6. #6
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by nfelix77 View Post
    Hi, I only have time to lift twice a week and chose exercises that increases my heart rate the most.

    I decided to do the following:

    Over head press
    squats
    deadlift
    seated rows
    bench press
    lat. pull downs

    My question is if isolation biceps and triceps are necessary? I feel pretty tired in my arms after the workout.
    No. If you only have 2 days then focus on the compounds. They'll build you up fine until you have more time.

    Training changes. Eventually you'll benefit from isolations as a new stimulus. But for now don't worry about isos.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  7. #7
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    No. If you only have 2 days then focus on the compounds. They'll build you up fine until you have more time.

    Training changes. Eventually you'll benefit from isolations as a new stimulus. But for now don't worry about isos.
    This.

    Without disagreeing about their value in absolute terms, isolations entail a greater opportunity cost of time and recovery than simply focusing on compounds until reaching later stages of training.
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  8. #8
    Registered User safcpaul's Avatar
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    One set of bicep curls and one set of tricep extensions to failure at end of session will only add a few minutes to your workout
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  9. #9
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by safcpaul View Post
    One set of bicep curls and one set of tricep extensions to failure at end of session will only add a few minutes to your workout
    Yup.

    I usually program a 'tens minutes free time' after all my guys sessions that don't specifically have much hyp/supp stuff written in.

    Its usually curls, press downs and laterals for most of them if I'm honest, but a few of the girls are Straight on the good girl /bad girls.

    Generally for people for whom strength training is essentially to carry their real sport or powerlifter ect who have specific needs for volume allocation ect

    People with just physique goals /gym bros who want size, they get a lot more of that stuff to begin with..
    Last edited by MyEgoProblem; Today at 05:56 AM.
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  10. #10
    Registered User nfelix77's Avatar
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    I guess the consensus is that isolation is good but if I don't its not the end of the world
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by nfelix77 View Post
    I guess the consensus is that isolation is good but if I don't its not the end of the world
    Nothing is the end of the world, it depends somewhat on where you are in your development. And isolations go beyond bis and tris.

    If you can only work out 2 days/week, you should focus on compounds but keep a pair of adjustable dbs/bands at home to do a few random sets of curls, tri extensions, and rear/lateral raises throughout the week.
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