Isolation vs compound?
- Thread starter leontanko
- Start date
isolation = works 1 muscle
compound = works several muscle groups
so, you get more bang for your buck with compounds...a better workout, and more uniform development.
by the same token, free weights are better than machines 95% of the time, because you'll use more muscles to stabilize free weights, vs a machine that does most of that for you.
thus you want the bulk of most routines to be compound free weights, with minimal isolation and machines.
compound = works several muscle groups
so, you get more bang for your buck with compounds...a better workout, and more uniform development.
by the same token, free weights are better than machines 95% of the time, because you'll use more muscles to stabilize free weights, vs a machine that does most of that for you.
thus you want the bulk of most routines to be compound free weights, with minimal isolation and machines.
Nicely explained, Malkore.
Hey- I've been toying around with starting a program that focuses on a compound workout. I've been doing isolation workouts hitting each muscle once a week and I need to switch it up. For example of what I've been doing: Mondays: 4 chest exercises (3 sets of 12-15) 4 back exercises (3 sets of 12-15).
1. I only want to dedicate 3 days (possibly 4 if 3 is impossible) to compound weight training.
2. I only want to be at the gym for an hour.
3. I would like to see muscle gain from this program- heavier weights, more sets, smaller reps.
4. I'd like to hit the major muscle groups twice a week with this program.
Anyone have anything that works for them?
My suggestion would be the following:
1) Don't make it an either or proposition... some isolation work is okay, especially if you're goal right now is hypertrophy.
2) Make sure hypertrophy actually is your goal and it doesn't oppose other goals you have right now, such as fat loss.
3) Don't become married to one particular rep range. Varying the intensity and therefore the rep range across the week can be a good thing on a few levels.
4) From the sounds of it, if I were you, and granted I don't know enough about you to give specific advice, I'd follow something like a full body routine where you train 3 days per week hitting all the major muscle groups each time. Place a premium on things like mastery of form before you start worrying about getting stronger.
An example of how you could set something up, which isn't set in stone AT ALL would be:
Day 1 - Heavy (3-4 sets of 4-6 reps)
Day 2 - Light (fast) (5-6 sets of 3 reps)
Day 3 - Medium (3-5 sets of 10-12 reps)
This isn't necessarily the case, but you could think of the heavy day as a pure strength day, the light day as a power day, and the medium day as a hypertrophy day.
Depending on your experience, I would most likely modify this. For instance, if you haven't spend a lot of time under the bar, I'd probably interchange the light/fast work for just lighter work. Don't point in building power if you don't have a nice foundation of strength already, IMO.
For the heavy day, a solid selection of exercises would be
Back Squat
Bench Press
Barbell Row
Assistance
For the light fast day, a solid selection of exercises would be
Front Squat or Leg Press
Overhead Press
Pullup (or pulldown)
Assistance
For the medium day a solid selection of exercises could be
Back Squat
DB Incline Bench
DB Rows
Assistance
Assistance is merely supplemental movements such as direct arm work, core work, and prehab/rehab stuff.
Bear in mind that the exercise choices, while solid, are still somewhat arbitrary. If you want to sub one kind of squat for another, or one kind of press for another, there's no problem with that.
1) Don't make it an either or proposition... some isolation work is okay, especially if you're goal right now is hypertrophy.
2) Make sure hypertrophy actually is your goal and it doesn't oppose other goals you have right now, such as fat loss.
3) Don't become married to one particular rep range. Varying the intensity and therefore the rep range across the week can be a good thing on a few levels.
4) From the sounds of it, if I were you, and granted I don't know enough about you to give specific advice, I'd follow something like a full body routine where you train 3 days per week hitting all the major muscle groups each time. Place a premium on things like mastery of form before you start worrying about getting stronger.
An example of how you could set something up, which isn't set in stone AT ALL would be:
Day 1 - Heavy (3-4 sets of 4-6 reps)
Day 2 - Light (fast) (5-6 sets of 3 reps)
Day 3 - Medium (3-5 sets of 10-12 reps)
This isn't necessarily the case, but you could think of the heavy day as a pure strength day, the light day as a power day, and the medium day as a hypertrophy day.
Depending on your experience, I would most likely modify this. For instance, if you haven't spend a lot of time under the bar, I'd probably interchange the light/fast work for just lighter work. Don't point in building power if you don't have a nice foundation of strength already, IMO.
For the heavy day, a solid selection of exercises would be
Back Squat
Bench Press
Barbell Row
Assistance
For the light fast day, a solid selection of exercises would be
Front Squat or Leg Press
Overhead Press
Pullup (or pulldown)
Assistance
For the medium day a solid selection of exercises could be
Back Squat
DB Incline Bench
DB Rows
Assistance
Assistance is merely supplemental movements such as direct arm work, core work, and prehab/rehab stuff.
Bear in mind that the exercise choices, while solid, are still somewhat arbitrary. If you want to sub one kind of squat for another, or one kind of press for another, there's no problem with that.
Hey Troutman81- that was EXACTLY what I was looking for. Thanks! It's so new to me since years ago when I started working out I did full body workouts (6 body parts, 3 sets of 15) three times a week. Then went to more of an isolation workout (2 body parts a day, 3 sets of 12) three times a week... so basically I've been doing approx. 360 reps total of the same weight in one day. Ha! Don't get me wrong- I totally show results but what a hell of a way to get there. I'm gonna give your way a shot starting next week.
Everything works if it's applied in a progressive way.
And I suppose that depends on your definition of something working.
We're discussing optimally working though.
And I suppose that depends on your definition of something working.
We're discussing optimally working though.
That's phenomenal for you then, huh.
Anecdote is pretty clear on optimality though.
While the Bros in the gym are blasting their hamstrings with leg curls using 80 lbs, I'll be banging out deadlifts with a few hundred lbs on the bar happy with my results, too.
Like I said above, making it an either/or proposition is really silly, IMO.
Best to you.
Anecdote is pretty clear on optimality though.
While the Bros in the gym are blasting their hamstrings with leg curls using 80 lbs, I'll be banging out deadlifts with a few hundred lbs on the bar happy with my results, too.
Like I said above, making it an either/or proposition is really silly, IMO.
Best to you.
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A lot depends on what level you're at. Beginners do awesome on a fullbody workout.
By the time you get to heavyweight bodybuilders, they trash one body part per workout, once a week.
And of course, everyone is different, and some will respond differently despite their 'level' of fitness/years of dedicated training.
As long as you're tracking your progress and making progress, its all good. if things seem stagnent, its time for a change...possibly minor, possibly a 180.
Enough about Wilhelm, now back to me. lol
Can you help me understand lifting "heavy, medium and light"?
For example.. if I typically lift 30 lb. dumbells on an incline chest press (3 sets of 12) then what am I shooting for on a "heavy" lift day? And what for a medium and light day?
Can you help me understand lifting "heavy, medium and light"?
For example.. if I typically lift 30 lb. dumbells on an incline chest press (3 sets of 12) then what am I shooting for on a "heavy" lift day? And what for a medium and light day?
Well said. I'm a older guy, so my main goal is rebuilding muscle lost in the aging process. I have tried both isolation and compound in my 8 years of training and have found compound exercises to be far more effective in rebuilding muscle mass. So I guess if going almost all compound will add muscle to a 71 year old, it should work even better for you younger guys.