5x5 in the Max phase

[siimon89]

@Pioneer

Are you just lifting or doing other forms of training as well? If so, then some isolation is probably fine but how much is actually needed if each of these areas that are being trained in isolation are being used quite a bit during compound exercises?

For most people, I would not think the inclusion of a few isolation exercises is going to impact hypertrophy to any significant degree. I (simply opinion) have typically been of the belief that if an isolation exercise is to be included it might be only one per session with only 2-3 total sets being necessary, if that.

If you want mass in those areas you have indicated, do more exercises that are still compound/multi-joint which may emphasize a particular area a bit more for example-do some of your bench sets with a close grip or dips/bench dips to get a bit more triceps work. Do more sets of chin-ups instead of pull-ups for 3-4 weeks (and early enough in the session to make them an effective choice) which may work the biceps a little more directly.

For the hams/glutes just emphasize along with back squats(perhaps even more of a low bar/power squat) more rdls/glute ham raises or the good mornings you have listed instead of leg curls.

It may not even be necessary to try to adjust an entire program for perceived imbalances that may not even represent an actual need/requirement.

Thanks for your response!

Since I’m doing one Hip Extension and one Knee Flexion exercise, both with slow eccentric phases and explosive concentric phase, I feel that Leg Curl has it’s place for fixing this.
I feel that it’s crucial to fix this if I dont wanna pull hamstrings and if I want to run a lot faster since I’m currently using my Quads for sprinting.

How about doing this then:

1. Clean Pulls 3x6
2. Good Mornings 4x8
3. Bench 4x8
   Short circuit:
   a) Split Squat 2x8
   b) DB Military 2x8
   c) Leg curl 2x8
   d) Chins/Rows 2x6/2x8 (alternating each training day)

If only do sprints and then only Hip Extension exercises in the weight room for the hams, how would this affect em’ (in a medical and injury view)?
And also, I do need hypertrophy for them and leg curls do help for that. It’s not like they’re useless!