Compound Exercises vs Isolation Exercises: Which is best?

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  • TAG : A few benefits compound exercises have over isolation.
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  • Compound exercises recruit multiple muscle groups while isolation exercises (like a bicep curl) concentrate on a single muscle group. There are benefits to both, but when it comes to doing more in less time, compound exercises have the upper hand, which is why they’re used in most .

    It was challenging since most all the moves were compound exercises (target more than one area), but it was really great to be able to break them up with some cardio. Plus, the cardio got my heart rate up (more calorie burn!) and allowed me to move and groove to my playlist.

  • A compound exercise is any exercise that involves the use of than one major muscle group at a time. Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruited secondarily.

    Compound exercises recruit multiple muscle groups while isolation exercises (like a bicep curl) concentrate on a single muscle group. There are benefits to both, but when it comes to doing more in less time, compound exercises have the upper hand, which is why they’re used in most .

    Compound Exercises

    • Work primary and secondary muscles
    • Stress high amount of fibres
    • Build muscle mass fast
    • Stimulate testosterone and HGH production
    • Save you time at the gym and give you max recovery benefits

    Isolation Exercises

    • Work primary muscles only
    • Stress low amount of fibres
    • Don't build much muscle mass, and slowly
    • Don't stimulate anabolic hormones production
    • Take a long time to work all the muscles that you could train with a complete exercise

  • Compound Exercise - 7 Muscle Mass
    Building Exercise
    By Jean Lam

    No. Isolation exercises have their place, as you will soon see. However, they should not be the core of your workout. You will build all the muscle you need, and in a faster amount of time, if you would just stick to the core compound exercises.

#FatblasterFriday | shorten your workouts with compound exercises

Keep in mind that isolation moves aren’t a bad thing—if you’re trying to focus on developing one specific muscle, they can be great, says Tamir. (Think bodybuilders doing ultra-heavy bicep curls for arm gains.) However, if your goal is to gain more muscle mass all over, compound exercises are much more efficient.