Thread: Compound or isolation movements?

Compound for 9 out of 10 exercises.

Though sometimes i like to do dropsets on isolation exercises for fun.

In terms of actual benefits, compounds obviously win.

compound circuits

my personal fav


if i absolutely had to do isolated movements
i would do them last

nothing wrong with them

but i prefer big movements

i run almost all compounds but i finish with 1 isolation always

Why compound over isolation?

Why compound over isolation?

Efficiency of workout and generally more useful movement patterns.

PS: how does I quote properly? ...so that it says who I am quoting?

Originally Posted by Patrick_01

Efficiency of workout and generally more useful movement patterns.

PS: how does I quote properly? ...so that it says who I am quoting?

i just push quote

Originally Posted by Patrick_01

PS: how does I quote properly? ...so that it says who I am quoting?

Whoever's post you are wanting to quote, click the button on the bottom right of his/her post saying "quote".


I use all compounds, except for Traps, and occasionally on biceps i will sub in some BB curls for my weighted dips.

Compounds are an obvious advantage because they work out 2+ muscles (hence 'compund') as opposed to isolation which works, you guess it, one muslce (isolated).

i.e., I prefer Squats rather than leg presses, mainly because Squats target your Quads and many other muscles, inducing more growth for mass and yada yada. Damn i've said this in like 5 different posts in the last 2 days.

If you're looking for good muscle mass gains, Compound movement will help you achieve it faster.

The only reason i use Iso is because i think that that muscle needs to be focused on a little bit more for development.

Many people mix Iso/Compounds in their workouts, some with a 50/50 ratio, or others like me, Gaz etc who use mainly Compound lifts.

Goodluck.

Originally Posted by Doublebase

Why compound over isolation?

I'm going to take at stab at answering my own question.

I believe compound movements allow you to do more weight therefor hitting all the muscle fibers. They also allow you to use other muscles while doing the lifts.

Isolation, well isolates the muscle. For example, preacher curl. You are isolating your bicep. You couldn't do as much weight at say when you are doing a pull-up. A pull-up would be a better alternative because you hit more muscles in one movement. There by more efficiently working your muscles.

Originally Posted by Doublebase

I believe compound movements allow you to do more weight therefor hitting all the muscle fibers.

Not necessarily.

Back to my Quads example, say i can leg press 250.

That does not mean i will be able to equal that in Squats, maybe, but not always. This could be because my back isn't strong enough to help support the weight.

The second half of your answer is accurate.

I would wait for Gaz or P-Funk etc. to confirm my response though, i am still learning as well.

Originally Posted by Doublebase

I'm going to take at stab at answering my own question.

I believe compound movements allow you to do more weight therefor hitting all the muscle fibers. They also allow you to use other muscles while doing the lifts.

Isolation, well isolates the muscle. For example, preacher curl. You are isolating your bicep. You couldn't do as much weight at say when you are doing a pull-up. A pull-up would be a better alternative because you hit more muscles in one movement. There by more efficiently working your muscles.

Not so much because its a heavier weight, just greater fibre recruitment.

When doing heavy rows and heavy push, your biceps get more than enough work without adding extra isolation movements. Youve got to remember how large and strong you back muscles are compared to your tiny biceps. The bicpes get fried from the heavy rows, and adding more isolation would just be overkill.

As with most things, everybody is different and isolation moves can be beneficial while bulking if your arms are lagging a bit. But for the most part, compounds are king.

Originally Posted by Moondogg

compounds are king.

Squats are king

<3 Squats.

your activating more muscles with each rep

and for the most part big compound movements are natural movements

meaning your body does it right to begin with, only needing minor tweaks in form, whereas isolated movements are often awkward and to your body they make no sense...


lets look at this
leg press squat example

i dont like it
leg press is compound
you are bending at 2 joints!

but there are many beni's of squats over leg press

squats versus quad extensions is a better example of compound vs iso

do leg extensions for a few hours and youll be panting a little

do 4 sets of squats and try not to pass out...

your using more muscles
activating more stabilizers
recruiting your core and extremities for support


you are not necessarily activating more fibers within a specific muscle, that is what neurological training is for (powerlifting)(low reps 2-4 reps)

but you are recruiting a variety of muscles throughout the movement

for instance
a pullup
your biceps can only perform so much work
but in conjunction with your back and shoulders you can perform a greater amount of work
its like doing 3 isolated exercises simultaneously...

gets your blood flowing harder
and makes your hormones increase to a much greater degree

Originally Posted by Ben dur

lets look at this
leg press squat example

i dont like it
leg press is compound
you are bending at 2 joints!

Oh yeah. Don't know what i'm thinking today.

Compounds work more muscles at one time, so are more efficient and teach the body to move as a unit. For one compound movement, to work all the muscles by other means it would take a few isolations.

Rows = Static holds, Curls, reverse flys, straight arm pulldowns at least.

Since when do you ever need to contract JUST your lats? Never! Since when do you ever curl anything to lift it? NEVER.

Compound movements are more functional. True, you're not using bars in non-gym situations but the movement is similar.

More muscles recruited = greater hormonal response = more adaptation = more growth!

The only reason isolation movements are difficult in terms of effort, isn't because they require great muscular effort, its because most of them place you at a huge mechanical disadvantage.

Look at lateral raises. Its a shoulder isolation that has you hold the weight out at your sides at an arms length. The weight is so far away from you of course it's going to be hard to lift, you have a huge lever to try and move, not because your muscles are working hard.

Just do overhead press and actually use the muscles!

i love you

Originally Posted by Ben dur

i love you

Our posts were basically the same, darling.

You just get me

This is sort of old news.

You bored, Double?

Originally Posted by Doublebase

Which do you prefer? All isolation? All compound? Or a mix of both?

if your goal is bodybuilding I believe a mix of both is necessary.

Originally Posted by Gazhole

Our posts were basically the same, darling.

You just get me

it is quite incredible how similar our posts are..

all this being said

isolated exercises have their place

any muscle you feel is lacking could be isolated
but, for the most part, i stick to compound

You cant paint untill you have a canvas. What good is drawing details on a blank page?

Originally Posted by Gazhole

You cant paint untill you have a canvas. What good is drawing details on a blank page?

So you're saying I should start with the back round clouds before I paint the naked lady on the beach?

Originally Posted by largepkg

So you're saying I should start with the back round clouds before I paint the naked lady on the beach?

I'm saying you should draw the beach so you have somewhere for the naked lady to lie on.

Otherwise you're the guy who doodles a naked lady for no reason, and nobody likes that guy. Nobody.

My goals are strength and muscle gain.
And since I have switched to ONLY compound movements, my gains have been much more noticeable.

Originally Posted by PainandGain

My goals are strength and muscle gain.
And since I have switched to ONLY compound movements, my gains have been much more noticeable.

well thats obvious


if you could double the size of your biceps
how much have you actually gained?

2 lbs on each arm?

maybe 3?


compound exercises will cause a more noticable difference in your appearance because your more massive throughout

if you doubled the size of your biceps through compound exercises, you will have put on 15 lbs throughout your frame


aside from this,
we say

"1 lb a week is good gains"

THIS IS TOTAL THROUGHOUT YOUR ENTIRE BODY

you will not gain a pound in ONE muscle group
maybe a few grams, ounces at best

Everyone is different.

Genetics play a huge role in weight lifting. Some people will naturally get bigger arms, some will get a big chest and back, its all different.

Some will say lift 2 days a week, some will say 5. Some say push/pull, some say 1 muscle group a day.

I have utilized many different routines and splits and I made the best gains lifting 5 days a week, 1 muscle group a day. Whereas one of my best friend lifts 2 or 3 days a week, and gains very well.

Try different things and find one that works for you.

Very true. My shoulders, traps, chest, and legs grow like freaking weeds but my arms and back refuse to cooperate.