What is the difference between compound exercises and isolation exercises? It is a question that not many know the answer to. Come help you identify each type of exercise.
Many people who are just beginning to take their first steps in the world of bodybuilding and physical development do not even know these terms.
That is why we will not only define what each term is about but also look at the existential differences between different types of exercises.
What are composite exercises?
Compound exercises are multi-joint movements that work several muscles or muscle groups at the same time.
A great example of a compound exercise are the SQUATS, which involve many of the muscles of the lower body and even the Corporal nucleus, the main ones being the quadriceps, the hamstrings, the calves, the glutes, the lower back and the nucleus.
So, a compound exercise is one in which multiple joints are involved.
Another of many other examples would be the back row, in which even the joints of the shoulders and elbows are involved in the movement; We can even cite the Chest press and the Dead weight.
CHARACTERISTICS OF COMPOSITE EXERCISES
- They develop primary and secondary muscles.
- They involve a high amount of muscle fibers.
- They build muscle mass quickly.
- Stimulate the production of Testosterone and Growth Hormone.
- They save time in the gym and provide maximum benefits after the recovery process.
The isolation exercises
Isolation exercises work for only one muscle or muscle group and only one joint at a time, meaning that isolation exercises involve movement in a single joint. Examples of these are the concentrated biceps curl and the TRICEPS EXTENSIONS, in which only the movement of the elbow is involved.
The elevation lateral shoulders participation also poses only a single muscle group, where elbows remain static and only the shoulders are working.
And don’t forget the chest openings, where again, only the shoulder joints move allowing the effort to be made by the pectoral muscles.
Characteristics of insulation exercises
- They develop only the primary muscles.
- They involve a low amount of muscle fibers.
- They can build more muscle mass to sculpt a muscle, but little by little.
- They do not stimulate the production of anabolic hormones.
- It takes a long time to work all the muscles that can be trained with a full exercise.
When to use composite exercises and when isolation exercises?
Since they involve multiple joints, while involving more muscles to help move the weight, compound exercises are better for developing size and strength as they allow us to lift more weight.
For smaller muscle groups, like the biceps and triceps, most exercises involve only one joint (the elbow in this case).
You can train triceps by doing bench presses and narrow grip raises, both compound movements, but in the long run you will find that almost all other triceps exercises are based on a single type of movement.
Then we could define that compound exercises are a better option for beginners.
They work a large number of muscles and are less likely to cause strain injuries.
Now all advanced bodybuilders do compound exercises, and then?
Well, they will also train with compound exercises but they will complement their routine with isolation exercises to develop and sculpt the weakest muscle groups.
Summary of isolation and composite exercises
In summary? There is no better type than another, both are complementary and necessary for a harmonious muscular development.
There are muscles that, due to their anatomy, must be developed with isolation exercises and others that we cannot escape from the compounds.
But let’s be clear, there is no such thing as one being better than the other.
You can start with compound exercises and add isolation movements little by little to build strength in weaker areas and thus allow you to lift more weight with compound exercises…