Almost as far back as bodybuilding itself, there’s been a debate over which is better: compound exercises or isolation exercises. No, we’re not going to do another tired “which one is best” article. Both have value and your routine should include both. In this article, we’ll define both, present the advantages of each, and suggest how to use them in your routine. Let’s get going!
Compound, Or Basic, Exercises
We can define compound exercises as a multi-joint movement involving several muscle groups.
Examples of compound exercises include:
- Squats
- Deadlifts
- Bench Press
- Dips
- Overhead Press
- Bent Rows
Historically, compound movements have always been the cornerstone of most routines. This dates back to the early full-body routines favored by bodybuilders in the ‘40s and '50s. They have also been the cornerstone of any split routine designed to build strength and muscle mass.
Advantages of Compound Exercises
- Compound exercises work several muscle groups at once. This means faster progress.
- They involve the smaller stabilizer muscles. Machines and isolation exercises overlook these muscles.
- These exercises burn more calories because of the involvement of more muscle groups. Compound exercises can be part of a fat-loss program. You can use them as you normally would and add cardio. Or you can use them as part of a fast-paced circuit training routine.
- Compound exercises promote balance and coordination.
- They promote functional strength increases. Many of the bio-mechanics involved apply to real life.
Isolation Exercises
We can define these as a single-joint movement that involves a single muscle group.
Examples of isolation exercises include:
- Leg Extensions
- Leg Curls
- Concentration Curls
- Triceps Kickbacks
- Dumbbell Flys
- Side Laterals
In bodybuilding history, one of the primary advocates of isolation exercises was Arthur Jones, inventor of the Nautilus machines. His use of high-intensity training advocated using his machines to isolate a muscle, and then work it to exhaustion using intensity techniques.
Mike Mentzer, one of the great bodybuilders of the late ‘70s – early ’80s, promoted his version of this type of training. Of course, he famously called it “Heavy Duty”. It’s true that Mentzer and Jones advocated the use of compound movements. However, the bulk of this type of program relies on a lot of machine-based isolation moves.
Of course, isolation movements are a major part of many training programs. In fact, no well-rounded program would be complete without at least some isolation exercises.
Advantages Of Isolation Exercises
- They directly target an individual muscle.
- Isolation exercises are well suited for most intensity techniques - especially drop sets. For example, it’s easy to use a machine and simply move the pin to drop the weight. You can quickly and easily do this for as many drops as you want. Talk about maximum intensity!
- They are great for routines that chase the pump.
- Isolation exercises strongly contribute to complete development.
Use Both In Your Routine
Your routine should be set up to include both compound and isolation exercises. This is especially true if you’re a bodybuilder looking for full development of all muscle groups. Other athletes will design sport-specific routines, but they should still include both types of exercises.
A great way to use both is to base your routine around compound exercises. Then use isolation exercises to take advantage of intensity techniques. For example, after you perform your main compound movement for a body part, pick 1-3 isolation movements and use drop sets and/or supersets. You can make it even more intense and add static holds. Or, simply perform these sets normally, aiming for higher reps, the pump, and full development. Remember, Rich used to do both with great success.
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