Isolation versus comdination movements

plateaued

A personal trainer at my gym says he no longer does isolation workouts, e.g. curls, shoulder presses, etc. He says squats, pushups and other movements that involve several muscles groups are better.

Most exercise videos agree with him.

What do you think?

davepearson86

Compound movements should be the meat and potatoes of your workout. Isolation movements is like salt, pepper, sour cream and butter. You don't need them but they make some things better, for example if you want bigger biceps you should isolate them as well. You can get big biceps by doing just rows but you can get better results if you also isolate.

rybo

Overhead press is a compound movement and a staple.

But otherwise yes unless you are a bodybuilder isolation exercises aren't needed. But if you like doing them in addition, it's really not a big deal.

FrnkLft

The best lifting programs out there are based on the 5 fundamental compound (multi-joint) movements: bench, squat, deadlift, overhead press, and barbell row.

If you do all of them you'll hit everything save for the abs, and they are the safest for handling heavy weight because they distribute the weight amongst many joints and bones.

Make sure you do them properly.

I HIGHLY recommend you buy and read New Rules of Lifting. It's a very accessible book with tons of information on lifting weight and dieting (does a lot of myth busting too, which is great). I would start here no matter what you endup doing.

Cherimoose

What do you think?

While most people should prioritize compound movements, there are many instances when isolation exercises are useful for various goals (hypertrophy, sports performance, rehab, etc). Saying that everyone should do or not do certain exercises is dogma.

FrnkLft

Or... or in this case it makes sense, barring injury.

Isolation movements are supplimentary.

plateaued

Thanks guys. I bought the book. I'll see how it goes. Deadlifts look like an invitation to back injury. Form looks really important.

cafeaulait7

There are very few compound movements where I can lift heavy at all due to medical issues So I do love my isolation lifts because at least I can work what I can to a nice level! It takes more time to go through all those moves, though. Compound lifts are much quicker.

Isolation moves can be nice for being nit-picky about your physique, so there is that, too. If you want a muscle bigger without all the other muscles involved in the compound lift getting bigger, too, then add them in, imho. Even if I didn't have injuries, I'd probably throw in a few isolation lifts to make certain parts really pop

Oh, and if you have muscle imbalances that affect your performance, you'll be doing some isolation moves to remedy that, imho. I had to do that for a knee thing I was having, because one set of muscles was too developed compared to the opposing muscle group. Working them both evenly (which was what I had been doing) would have just kept the imbalance.

JoRocka

compound lifts are important for strength gains- but a great deal of why we suggest them so much to the average lifter is because of this

compound liftgs = walmart- ALL you rshopping done in one place

Isolation> running to the post off
> grocery store
> butcher
> farmers market for product
> school supplies
> mall for clothes


WAY more bang for your buck- you can get a lot of work done in 45 minutes with compound lifts 2- 3 times a week vs doing a full 45 minute body part isolation routine. 4-5 times a week.

Most people just want to get their work out done. Few are lifting like body builders for the purpose of BEING a body builder (what splits were designed around)... so if you don't want to look like a body builder- why lift like one?

Plus OLY/ Powerlifting is just straight FUN.

Iron_Lotus

I live by the compounds but I add in isos because I like them.

jwdieter

I'd just add that people should be as smart about isolation timing as with the rest of the workout program. Don't f'k up recovery or a major lift the next day. Can't just sprinkle in a crushing triceps isolation willy nilly.

Kate814

For most people compound movements are the what would be most beneficial to focus on, but isolations have their place and purpose. If you're injured, have imbalances, bodybuilding/composition goals, or such isolations are helpful. They can also help with weak points in your compound movements.

LiveLoveLift67

What do you think?

While most people should prioritize compound movements, there are many instances when isolation exercises are useful for various goals (hypertrophy, sports performance, rehab, etc). Saying that everyone should do or not do certain exercises is dogma.

I much prefer isolation exercises over the 5 basic compound movements. That is just me and every one is different as stated above. I have an hour or more to spend in the gym and enjoy spending as much time as possable there so for me i dont mind a body part a day. I'm not incredably strong but, thats not been my goal either. Basically it depends on your goal.