Which do you prefer? All isolation? All compound? Or a mix of both?
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Compound or isolation movements?
- Thread starter Doublebase
- Start date
Ngordyn
Registered
i run almost all compounds but i finish with 1 isolation always
Why compound over isolation?
Patrick_01
Registered
Efficiency of workout and generally more useful movement patterns.
PS: how does I quote properly? ...so that it says who I am quoting?
Ngordyn
Registered
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.
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 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.
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.
Ben dur
Registered
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
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
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!
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!
if your goal is bodybuilding I believe a mix of both is necessary.
Ben dur
Registered
Our posts were basically the same, darling.
You just get me
it is quite incredible how similar our posts are..
So you're saying I should start with the back round clouds before I paint the naked lady on the beach?
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.
And since I have switched to ONLY compound movements, my gains have been much more noticeable.
Ben dur
Registered
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
Motorcycled00d
Registered
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.
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.
Ben dur
Registered
what works for some, wont work for everyone
but what works for everyone,
will work for everyone
generally that is compound movements
isolated movements have their place
but they are supplementary
