Compound vs Isolation Movements

Azdak

Below is a link to an article written by Bret Contreras describing the different benefits of compound vs isolation strength exercises;

http://www.fitnessrxwomen.com/training/workout-tips-advice/compound-vs-isolation-movements/

As usual with Contreras, there is a lot of good information here, so I highly recommend reading the article. Here is the summary:

Compound movements including squats, deadlifts, bench press, bent over rows, military press, chins and dips have stood the test of time and are notorious for delivering incredible physique gains. They form the foundation of any good strength & conditioning program. However, they alone will fail to deliver an optimal physique.

Isolation movements sometimes activate a particular muscle or subdivision of a muscle better than compound movements. In addition, sometimes isolation exercises are better suited for stretching a particular muscle or creating a deep burn or pump. This equates to a greater hypertrophic stimulus via all three primary mechanisms of muscle growth: mechanical tension, metabolic stress and muscle damage.

While Contreras is speaking to an audience more interested in developing muscle mass, I think his advice is applicable to anyone trying to get in shape.

As with most things in fitness and exercise, there are very few "good/bad" dichotomies. For most people, it is more important that you have a full box of tools to apply to your particular needs, and not slavishly follow the "conventional wisdom".

Sam_I_Am77

Azdak wrote: »

As with most things in fitness and exercise, there are very few "good/bad" dichotomies. For most people, it is more important that you have a full box of tools to apply to your particular needs, and not slavishly follow the "conventional wisdom".

Agreed. Unfortunately though most people don't know how to make good training decisions, typically try and do too much. A 10lb bag only holds 10lbs of *kitten*.

rileyes

@azdak --The article is short and sweet and answers some of my own questions. Thanks for posting!

I'm weeks 9-12 in Strong Curves and 2nd week in Strong Lifts 5x5. I was thinking I would compliment the SL5x5 with some SC isolation moves as it gets more difficult.

alyhuggan

I'm personally a big fan of isolations. Honestly, the main reason is so I can stay in the gym for longer, it's my favourite place to be!

Azdak

alyhuggan wrote: »

I'm personally a big fan of isolations. Honestly, the main reason is so I can stay in the gym for longer, it's my favourite place to be!

cwolfman13

I think isolation exercises are important...but I also see the masses at large putting what would seemingly be an unwarranted premium on them. I see way too many people in the gym for which isolation exercises make up the bulk and the foundation of their lifting routine and do very little if any compound movements.

I kind of think of it like building a house. The traditional compound lifts provide the foundation...other assistance exercises provide the framing, and strict isolation movements provide for the other details (paint, fixtures, window dressing, etc). IMO, the other details are important, particularly from an aesthetics POV...but they don't mean a whole lot without a solid foundation and good frame work.