Recovery for Compound vs. Isolation Exercises

HYPOTHESIS Establishing the right training frequency can make a big difference in strength and mass gains. The proper frequency depends on the time required for recovery between training sessions. RESEARCH Sixteen well-trained subjects performed, in a counterbalanced order, eight sets of 10-rep max (10RM) one-arm seated rows, and eight sets of 10RM one-arm preacher curls using the contralateral arm. Strength and delayed onset muscle soreness were recorded at baseline, at 10 minutes, and at 24, 4