There are several variables that can be adjusted to promote muscle growth to construct muscle during resistance training, including weight, number of sets and repetitions, rest periods, selection of exercise, time under stress, and order of exercise. There are infinite options for the training programme to be organised, but one division precedes them all; compound versus isolation exercises.
What is a Compound Exercise?
The majority of beginner trainees will know how the difference between the two can be defined. But to ensure that we are on the same page, a compound exercise is a multi-joint movement that recruits various muscles either directly through force development or indirectly through joint stabilisation.
What Is an Isolation Exercise?
A single joint motion that recruits only one muscle is an isolation exercise.
Squats, bench, deadlift, can described as compound exercises. Exercises for isolation vary from arm curls, tricep extensions and lateral elevations.
Both possess intrinsic benefits and drawbacks. For increasing muscular strength and height, both have been shown to be successful. And both should be combined into a training programme should hypertrophy be the goal.
Compound exercises Considerations:
· Generally considered more efficient for increasing overall muscle strength because they make lifting a greater amount of weight
· Require a high degree of competence in training to succeed
· More neuromuscular system exhaustion, impeding recovery
· Larger rises compared to isolation exercise in both testosterone and GH levels. This is associated with the amount of muscle that is hired.
Isolation exercises Considerations:
· Enable individual muscles to be more concentrated compared to multi-joint movements
· Efficient for working on imbalances. Certain muscles in a compound movement cannot be conditioned.
· Strengthening single muscle groups in compound exercises can increase overall strength.
Do’s and Do not’s of exercise selection
At the start of a workout, do emphasise compound movements. Exercise order investigations show that when conducted later in the workout rather than during an isolation exercise, the efficiency of compound movements dramatically decreases. Given that several joint exercises have been shown to be successful in improving intensity, prioritising them earlier in the workout would be ideal.
In my own experience, it is useful for warming up and training to execute a few isolation exercises directly involved in a big compound exercise. A few sets of low-difficulty tricep extensions, for example, prepare my joints for the bench press.
Do not train failure compound exercise to (all the time). Obviously, there are rationales for training a compound movement to utter failure, but listen to me. Given that compound movements are incredibly complex, require a great deal of experience and expertise and are very taxing, does it make sense to force yourself to the edge of risk of injury? For instance, squatting requires the ankles, knees and back to work healthily. It becomes more complicated and, eventually, mechanics break down as you execute the motion, placing you at risk of injury.
Instead, train a compound movement within good technical parameters, holding isolation exercises practising to failure. With very little ability, single joint movements can be performed and are easy to avoid as failure approaches.
Take Home Message
The bottom line is that the most significant variable of exercise options is definitely compound movements. Good for muscle mass, strength, and athletic performance enhancement. Towards the end of a workout, isolation drills are best performed to smooth out asymmetries and work through injuries.