SUMMARY OF COMPOUND VS ISOLATION EXERCISES FOR HYPERTROPHY : There was no difference in whole-body muscle growth for isolation vs. compound exercises. Regional muscle growth was better with isolation movements. The researchers suggested that strength training with a combination of single and compound lifts can result in greater complete muscle development.
SUMMARY OF COMPOUND VS ISOLATION EXERCISES FOR HYPERTROPHY
- There was no difference in whole-body muscle growth for isolation vs. compound exercises.
- Regional muscle growth was better with isolation movements.
- The researchers suggested that strength training with a combination of single and compound lifts can result in greater complete muscle development.
If you were to ask any bodybuilder if a compound exercise is superior to isolation exercises for muscle growth, they would say, “Of Course They Are!” The benefits of compound exercises are that they recruit many muscle groups.
COMPOUND EXERCISES VS ISOLATION EXERCISES
For decades, people believed that the best way to gain muscle was to do basic whole-body workouts. These workouts focus on multi-joint, compound exercises. The compound exercise list includes pushing exercises like bench presses, squats, bent-over rows, and military presses and pulling exercises like deadlifts, bent-over rows, etc.
Compound exercises recruit multiple muscle groups. For example, an upper body exercise like the bench press recruits the chest, anterior deltoid, and triceps. An isolation exercise like the pec deck fly works the chest and anterior deltoids.
Compound exercises are highly effective for gaining muscle, but many bodybuilders and lifters view isolation exercises as less important than compound exercises. Isolation exercises are just as important for muscle hypertrophy as multi-joint exercises.
Single-joint exercises that isolate a muscle contraction, allowing greater muscle form, isolation, and exercise technique. Isolation exercises can be especially important when a muscle is injured. For example, a quad injury on one leg. A recently previously on Evidence Based Muscle, the squat is highly ineffective for hamstring growth, but hamstring curls are highly effective.
A lifter would use leg extension on the injured leg to enhance muscle growth of the injured leg. The isolation exercise list includes leg extension, triceps extension, biceps curl, cable flyes, and pec deck.