4

It can be slightly confusing, but the way to think about each is what is involved in the exercise. An isolation exercise will involve one joint, and one muscle group. A compound exercise will encompass two or muscle groups, and two or more joints. Unilateral versus bilateral just means if both sides of the body are engaged or not. For an example, look at ...


3

Other than bracing your midsection, you shouldn't be using abdominals at all in that exercise unless your form is very poor. The abdominals main function is to either curl the upper torso towards the hips, or to curl the hips towards the chest. The big violator in either of those exercises is usually the lower back extensors, as people lurch backwards to ...


3

To start, if you notice that you feel pain rather than a burn or soreness in your hamstrings, it may have to do with your squat stance, rather than lagging hamstrings. However, the hamstrings are more often underdeveloped compared to their quad counterparts found in front of them for most trainee's, so a muscle imbalance isn't out of the question. And while ...


2

Personally I would do the rehab exercises exactly as prescribed, perhaps after warming up and before the StrongLifts workout on days when I have that scheduled. I'd then do StrongLifts as prescribed for the lower body, but reduce the upper-body progressions to add weight every two weeks instead of every workout. Therefore my barbell row, bench press, and ...


2

Since you are still in the midst of rehab, and the other stuff will help you get stronger, I'd recommend starting with 3x5 instead of 5x5. The whole reason Stronglifts has 5x5 at the beginning is really for more practice. The problem is that it's more practice while you are still zeroing in on how your body performs the lift. My recommendations are: ...


2

Many reasons, primarily because leg muscles aren't as visible and often not considered as important aestetically. This is the same reason people don't workout their back enough. Of course, in the long run, doing arms and chest will make you look silly and it will be obvious that you aren't really strong. Some people also think that because they ride their ...


2

Continuing the theme of free-weight work you could try the following (for 3-5 sets of 8-15 reps, tracking and increasing weight slowly over time), those in bold are strongly recommended. Outside of isolation, if you aren't doing power cleans, you should! Shoulders: Barbell Overhead Press (strict)/Push Press Dumbbell Lateral Raise Barbell Shrug Dumbbell ...


2

No, not all isolation exercises are alternatable, and not all alternatable exercises are isolation exercises. Examples of non-alternatable isolation exercises: Any articulation of the spine in the sagittal plane, including sit-ups, back extensions, neck flexion and extension. Examples of alternatable compound movements: Split squats, one legged squats, ...


2

"Pretty useless" might be too strong a phrase. The studies you linked actually show that people doing isolation exercises did see strength gains and muscle size. (bold added by me for clarity). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/ Whilst both groups significantly increased cardiorespiratory fitness and maximal strength, ... no ...


1

First of all, we can not tell whether you have gyno or not while your BF is greater than, say, 15%. Only when you lose decent amount of fat will it be possible to tell whether it's gyno or not. Your diet is very unbalanced. You consume almost no meat at all. You do consume lots of nuts, almonds and beans, all of them contain plenty of carbohydrates which ...


1

I believe you are overcomplicating things. You have a little bit of man boobs. You also have a bit of a gut. As you mention you may have to much estrogen in your body relative to testosterone. Training large muscle groups with heavy weights (think squat and deadlift) causes a surge in testosterone. I would suggest you follow the Starting Strength program. ...


1

I would tend to agree with the advice given by your PT to concentrate on stationary bike. While it does primarily work the quads, you do get some hamstring work. However, if you feel that you can safely perform body weight movements, you should consider using a resistance band. Using one will allow you to perform Lying Hamstring Curls. Additionally, if ...


1

When following a strength routine, like yours (the three big lifts), you should include some optional excersices in order to have balance. Especially when you train for bodybuilding. It's prefered to be included one from the following excersises for each group per day: Back: Dumbbell Row Machine Row Shoulders: Seated or Standing Dumbbell Overhead Press ...


1

I think there's many reasons: Some likely do leg work but perhaps run a split routine and leg day is a day you're not in the gym. Some may do a leg intensive sport and working the upper body in the gym is a way to compensate On the other hand some may do an upper body intensive sport and so legs just aren't a goal for them Finally there will be some people ...


1

Front Lever progressions have really help me to really isolate my lats and make them grow. My progressions initially was to be able to hang on to a pull-up bar for at least a minute without feeling too much muscle fatigue (which i had a lot before). Then I'd start with tucked front levers, progress to straddle front levers, then single leg front levers and ...


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