Compound vs Isolation Weight training
akafful
Posts: 69 Member
Which do you prefer for building muscles and why?
1
Replies
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Compound, because it works.9
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I incorporate both along with a calorie surplus and adequate protein.10
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What's your specific goal(s) - that matters, dunnit?
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Isolation works as well. It all works—different exercises are just tools. You have to use the right tool for the job.5
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Compound, because I lift for functional fitness.0
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strength? compound.
looking awesome nekkids? combo of compound and isolation.6 -
lynn_glenmont wrote: »Compound, because I lift for functional fitness.
I also lift for functional fitness and use both. Isolation exercises also can help for functional fitness when used together with compounds.3 -
About 80% compound for functional fitness most of the time. I do isolation for muscles that need a little extra attention like biceps and calf muscles. On the compounds I generally use 60-75% estimated 1RM with higher reps and isolated I go heavier, lower rep of course.1
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I do a mix. I like compound in general, but give my triceps extra love to aid them for a yoga posture.
Here is Jay's take: https://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/
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lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
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Iso workouts help build all the tiny muscles tgat support the large muscle.5
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lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
Who said I was a beginner? Odds are (based on average age of currently living human beings) that I have been lifting longer than you've been alive.8 -
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Both1
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lynn_glenmont wrote: »Compound, because I lift for functional fitness.
As opposed to dysfunctional fitness
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lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
The other advantage for beginners (and injury prone people in general (like me)), is the reduced likelihood of injury.
I’ve tweaked my back both squatting and deadlifting.
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lynn_glenmont wrote: »lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
Who said I was a beginner? Odds are (based on average age of currently living human beings) that I have been lifting longer than you've been alive.
Unless you are in your 80s, odds are you are wrong.
My comment was primarily directed to the OP. Since your comment was also directed to the OP, and you chose to add the “functional fitness” add-on, the implication was that you felt that “functional fitness” was an inherent advantage of compound lifting.
This is a common belief, and while it is not totally incorrect, it is not relevant to the OP. There are a lot of cliches about lifting that are thrown about in the media and in the forums. I try to explain and give context to give people a more accurate picture.
I chose your comment as background to address that common belief, not to criticize you or the idea you expressed. I probably should just put everything in a separate comment so as not to give the impression of singling someone out.
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goldthistime wrote: »lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
The other advantage for beginners (and injury prone people in general (like me)), is the reduced likelihood of injury.
I’ve tweaked my back both squatting and deadlifting.
I didn’t mean to give the impression that there was a preference one way or the other, or that one style of lifting was better suited for a beginner than another.
I was trying to point out that the CW that compound lifting with free weights is inherently superior to machines in all cases, and that compound lifting is more “functional” in all cases is not correct.
With proper learning and/or supervision, beginners can start with compound lifts from day one and do them safely and effectively.2 -
lynn_glenmont wrote: »lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
Who said I was a beginner? Odds are (based on average age of currently living human beings) that I have been lifting longer than you've been alive.
Unless you are in your 80s, odds are you are wrong.
My comment was primarily directed to the OP. Since your comment was also directed to the OP, and you chose to add the “functional fitness” add-on, the implication was that you felt that “functional fitness” was an inherent advantage of compound lifting.
This is a common belief, and while it is not totally incorrect, it is not relevant to the OP. There are a lot of cliches about lifting that are thrown about in the media and in the forums. I try to explain and give context to give people a more accurate picture.
I chose your comment as background to address that common belief, not to criticize you or the idea you expressed. I probably should just put everything in a separate comment so as not to give the impression of singling someone out.
Alright. But I would point out that
(1) OP didn't say anything about being a beginner either, and
(2) OP only asked people to say which they preferred and why. Why in the world should my reasons -- or anyone else's -- for choosing a workout be "relevant to the OP"? If OP wants advice relevant to the OP, OP should explain their situation and goals.
It's very difficult not to feel that one is being addressed specifically when one's comment is quoted.6 -
lynn_glenmont wrote: »lynn_glenmont wrote: »lynn_glenmont wrote: »Compound, because I lift for functional fitness.
By any metric used, for beginners, there is no difference in “functional fitness” when using isolation or free weights. (E.g. leg press machine vs squats)
Over time there is an advantage for compound/free weight training, but beginners should do whatever they feel is most comfortable.
Who said I was a beginner? Odds are (based on average age of currently living human beings) that I have been lifting longer than you've been alive.
Unless you are in your 80s, odds are you are wrong.
My comment was primarily directed to the OP. Since your comment was also directed to the OP, and you chose to add the “functional fitness” add-on, the implication was that you felt that “functional fitness” was an inherent advantage of compound lifting.
This is a common belief, and while it is not totally incorrect, it is not relevant to the OP. There are a lot of cliches about lifting that are thrown about in the media and in the forums. I try to explain and give context to give people a more accurate picture.
I chose your comment as background to address that common belief, not to criticize you or the idea you expressed. I probably should just put everything in a separate comment so as not to give the impression of singling someone out.
Alright. But I would point out that
(1) OP didn't say anything about being a beginner either, and
(2) OP only asked people to say which they preferred and why. Why in the world should my reasons -- or anyone else's -- for choosing a workout be "relevant to the OP"? If OP wants advice relevant to the OP, OP should explain their situation and goals.
It's very difficult not to feel that one is being addressed specifically when one's comment is quoted.
Understood.
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Being a powerlifter, I use mainly compounds for reason of specificity to my goal of 1RM on the platform.
I do have a touch of isolation work early on in the developmental portions of my block and on GPP days specifically.
Hypertrophy is not a focus of my training more of a byproduct of it as a whole.1 -
Being a powerlifter, I use mainly compounds for reason of specificity to my goal of 1RM on the platform.
I do have a touch of isolation work early on in the developmental portions of my block and on GPP days specifically.
Hypertrophy is not a focus of my training more of a byproduct of it as a whole.
would you say compounds are better if your goal is strength rather than size/looks?0 -
Being a powerlifter, I use mainly compounds for reason of specificity to my goal of 1RM on the platform.
I do have a touch of isolation work early on in the developmental portions of my block and on GPP days specifically.
Hypertrophy is not a focus of my training more of a byproduct of it as a whole.
would you say compounds are better if your goal is strength rather than size/looks?
Not necessarily. One can build strength or muscle with any many types of training. Not everyone responds optimally to the same training either.
Powerlifting has a specific goal. That goal is to lift as heavy as possible at the three compound lifts(squat, bench, & deadlift) on a certain date.
If one wants to improve at any skill(my case powerlifting), one needs to practice that skill as well as accumulate proper stimulus to become stronger and build muscle.
One can achieve strength without getting huge. Though eventually more muscle will be needed to achieve more strength. Its a uneven balance but a careful eye in programming and adjustments are eccential for long term success.
Compounds may be more efficient on ROI, but specificity to one's goal has the most importance on what combination of training is ideal.4 -
Should I do compounds if I’m on a time budget?0
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Which do you prefer for building muscles and why?
IMO, any quality program is going to have it's foundation laid with compound movements. Even my bodybuilding friends who do a lot of iso work perform compound movements as the foundation of their programming.
I'm partial to full body programming that is primarily compound work as it is very effective and efficient. I do some, but very little iso work...my goals in the weight room don't really require a lot of iso work and my time is also very limited so I need to be as efficient as possible in the weight room.2 -
I don’t have much time and don’t really like lifting, so I do mostly compound lifts to shorten the gym sessions.1
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both. compound for strength and overall lifting prowess, but I actually do a lot of isolation because I lift more for aesthetics and "sculpting" than overall strength/powerlifting type stuff.
I actually do more isolation than compounds. For example, in my last program, I didn't squat at all in a proper squat way - I used squat variations on (GASP!) the Smith Machine (cue the "stay away from the Smith Machine" comments). I will, however, put them back in in my next program.0 -
I prioritize the compound lifts because I lift at lunch time and have a 45 min work out window to get the job done. More bang for the buck in the time I have available. That probably takes up 30 mins of the work out. Then I superset a bunch of isolation work with the time I have left.1
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good stuff in this thread, thanks to all.2
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