If you can’t decide whether to prioritize compound or isolation exercises, we’ll make things easier for you: these are almost always compound exercises.
Compound exercise predominantly forms functional training plans, including classes like F45, HIIT, or CrossFit. Compound movements target multiple muscle groups, bones and joints, while isolation exercises (as the name suggests) focus on one muscle group to stimulate muscle growth.
If you’re not sure what will benefit your training regimen, it’s time to break down the differences and benefits and why you should include both types in your resistance programs. And if you’re ready to lift weights, grab a pair of the best adjustable dumbbells for your next workout.
Isolation vs Compound Exercises: What’s the Difference?
As mentioned, the main difference between compound and isolation exercises comes down to the number of muscles and joints involved. An example of a compound exercise is a push-up, which targets various muscle groups, including the anterior deltoids (the front of the shoulders), pecs, and triceps.
An isolation exercise would include bicep curls, which target different parts of the biceps, including the brachialis, brachialis, and brachioradialis biceps through elbow flexion.
Isotonic movement vs isometric movement
Let’s quickly cover two types of movements: isotonic and isometric. Isotonic exercise means that muscles lengthen and shorten as they contract through the same amount of tension (like a lunge), while isometric exercise is static, like a plank.
During an isotonic movement, concentric contraction occurs: the muscle shortens and the tension increases as it meets resistance, such as the upward phase of a push-up, and eccentric contraction, when a muscle lengthens under load, such as the lowering phase of a push up or squat.
Eccentric and concentric loads encompass both muscle and strength-building benefits in different ways, so isotonic compound moves may provide the best value overall. But that doesn’t make isolation exercises redundant—it’s just worth knowing when to use them and how they can benefit your exercise regimen.
Isolation vs Compound Exercises: Benefits
A compound movement is versatile and efficient, and can be performed with or without equipment, from advanced weight lifting to bodyweight training for beginners. No heavy weight at hand? Check out the top 5 ways to build muscle without lifting heavier weights.
The more a move mimics how you move throughout the day, the better. You might expect to see pulling, bending, and twisting movements, all of which help improve the way you move as you age, build strength and power, and develop muscle size, coordination, flexibility, and balance.
Isolation exercises are great for quickly fatigue a muscle group and focus on areas of weakness, imbalance, or previous injury that need rehabilitation. Your most powerful muscles can’t take over, so the targeted muscle group has to work through the full range of motion. Strengthening and ironing out any weaknesses can help your body work more efficiently with better quality, reducing the risk of injury.
And research has even shown that partial range of motion during movements like bicep curls could also trigger muscle growth by restricting oxygen to muscle tissue, called hypoxia.
Isolation vs Compound Exercises: Disadvantages
By definition, isolation exercises target fewer muscles in a plane of motion and don’t teach the body to work as a unit. If your goal is to strengthen your back and biceps, you might include exercises like rows and pull-ups that target both rather than isolating your biceps with curls. Aside from that, isolation exercises are great side moves to add to your workout plans.
How to use isolation exercises
Ancillary exercises are “support” moves to a “primary” compound exercise – this is where isolation moves can shine. Accessories are usually used in super sets with one primary exercise and little to no rest, but they don’t have to be an isolation exercise.
If you choose to use them, you can substitute a deadlift (compound) for hamstring curls (isolation) to develop your hamstrings.
Either way, throwing isolation exercises into the mix is great if there’s a particular area you want to work on or if you plan to build definition in one muscle group.
How to use compound exercises
Compound movements with or without weights are always useful, but we love using them as part of a calisthenics workout, which includes bodyweight-only exercises. Beginners can get as much out of them as advanced weight lifters, and those looking to lose weight may burn more calories when they add them to high-intensity training.
An exercise program formed with compound exercises works more muscles, so it may offer higher calorie burn when you also raise your heart rate for an extended time.
Sport-specific training includes both types—compound and isolation—but how they are used will depend on the athlete’s abilities and goals. While compound exercises are widely used, isolation exercises used in sports can help athletes strengthen weaker muscles or rebuild strength after an injury.
Either way, you’ll see multi-jointed moves popping up just about everywhere.
Isolation vs. Compound Exercises: Verdict
Depending on your goals, both are helpful, and isolation exercises complement compound exercise. For example, a bicep curl focuses solely on developing bi that Arnold Schwarzenegger would be envious of, which will benefit moves like rows and pull-ups. Likewise, increasing your pull-up game will naturally help strengthen your biceps.
If you’re returning from an injury, such as an ACL or rotator cuff injury, a physical therapist might target muscle groups to work on as part of a varied exercise routine.
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