Home » Fitness » Compound Versus Isolation Exercises

Compound Versus Isolation Exercises


That article is about Compound Versus Isolation Exercises. One of the biggest decisions that you’re going to have to make as you go about your workout program is selecting between compound and isolation exercises.  Choosing the right exercises is a key component of workout success because this is what will ensure that you are going to be targeting the muscles you intend to be, creating the metabolic response from the session, and stimulating the body enough to evoke the muscle building response.

How To Choose The Best Exercise For Your Workout Program

You hear time and time again that you should always be focusing on compound exercises over isolation exercises, but isolation exercises can have a place in a workout program if you know what you’re doing.

Let’s go over the main points of each so that you know how to integrate them into the mix.

Compound Exercises

Compound exercises should definitely form the bulk of your workout program because they are the movements that are going to help you gain as much lean muscle mass as quickly as possible. They’ll stimulate a number of muscle fibers with each rep that you perform and cause a huge testosterone release to occur in your body as you do them.

In addition to that, since you are working so many muscle groups at once while performing compound exercises, this means that you can get in and out of the gym much quicker than if you were doing all isolation exercises.

With more muscle fibers behind each rep you perform with your compound exercises, you’ll also be able to lift more weight total, which further improves the strength gain response that you see.

Isolation Exercises

Moving on to isolation exercises, these exercises should typically always come second in the workout program, after the compound exercises have been performed.

They’re great ‘finisher’ movements since they’re going to target just that single muscle group, really bringing it to a higher state of fatigue.

The nice thing about isolation exercises is that you can make sure no other stronger muscles in the body are compensating for the weaker one – the one you’re trying to target, so this can help with strength imbalances.

Secondly, isolation exercises are good for further refining the muscle, so once the size is built, you can tweak the shape slightly and bring out added definition. Of course your body fat levels will play a key role in determining how much muscle definition you show, so don’t think that just doing isolation exercises is going to maximize your level of definition.

Both diet and isolation exercises should be in place.

When doing isolation exercises, you can also take the rep range up slightly higher since you won’t be lifting as much weight, so that’s something to keep in mind as well.

So there you have the primary points to remember about compound versus isolation exercises. If you set your program up properly, both will have a place in your workout and can help you move one step closer to building the amount of lean muscle mass you desire.

Leave a Comment