Doing isolations straight after compound

[jfdi]

So my arms have always lagged, and I’ve been poor at focusing effectively/properly on them.

I do a 4 day upper/lower split and have added in an arm isolation day.

Last couple of weeks, when doing a compound exercise (eg. Bench press), at the end of the set I’ll go straight into a set of eg. Pulldowns to failure before my usual rest.

Idea is that brings my triceps to failure with a safe exercise, as it seems I still have capacity to do that even if I can’t get one more rep of bench press.

Safer than attempting a drop set on bench press and focuses on the triceps.

Thoughts on this? Is it nonsense? Anyone done similar?

Seems like it will be a useful technique in my mind at least 😂

[coachcalande]

So my arms have always lagged, and I’ve been poor at focusing effectively/properly on them.

I do a 4 day upper/lower split and have added in an arm isolation day.

Last couple of weeks, when doing a compound exercise (eg. Bench press), at the end of the set I’ll go straight into a set of eg. Pulldowns to failure before my usual rest.

Idea is that brings my triceps to failure with a safe exercise, as it seems I still have capacity to do that even if I can’t get one more rep of bench press.

Safer than attempting a drop set on bench press and focuses on the triceps.

Thoughts on this? Is it nonsense? Anyone done similar?

Seems like it will be a useful technique in my mind at least ������

Try this:

Upper

Rest

Lower plus arms

Rest

Repeat

[Camarija]

1. I've tried it.
2. It depends on how strong you are relative to your height and weight.
3. It depends on the volume of work you're doing throughout the week.
4. Less is more, don't overcomplicate it. Get stronger in the basics. Change your main compounds to be arm heavier exercises.

For example:

Do not have Upper Day 1, and Upper Day 2, just have Upper Day, and make those Upper Day exercises your bread and butter basics that you will get strong in.

Upper Day Compounds
Push 1: Dips -> Tricep Heavy
Push 2: Incline Dumbbell Press or Incline Machine Press
Pull 1: Chin Ups -> Bicep Heavy
Pull 2: Chest Supported Wide Grip Pronated Row

Throw in some light side delt work + face pulls to warm up

Throw in some light bicep / triceps at the end of Upper Day, and like Coach says, throw in some light arm work at the end of Lower Day

[SuicideGripMe]

^ above but also I see many guys think they are lacking arm size but really just lack "size" or they lack good exercise selection, intensity, and form. Usually, I find most people who have small arms focus too much on poor exercise selection with no progression and not enough calories/protein to produce real size gains.

I'd check my calories, my protein, my form, etc. Then I'd really look at exercises that beef up my arms in a big way. Tricep pushdowns are a fine exercise but honestly... I wouldn't say they build up as much mass as heavy close-grip benching or weighted dips. Spider curls are good too but the average gym bro would be better off with chins and hammer curls. My biceps got the biggest when I started every upper day with 50 hammer grip chin ups and 100 dips.

[TheShadowMan]

Didn't get terribly far when cable pushdowns were part of my tricep section in my routine. A modest tweak dividing up that volume between close grip benchpresses and barbell frenchpresses? Things doth be changin, i'd say within 4 months or so. They each emphasize one of the tricep's heads, so putting them together makes considerable sense.