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Compound vs Isolated exercises

Topics: 45   Posts: 59
Lately, I've been reading books and articles emphasizing the benefits of compound exercises, such as pull ups, over the recently more popular isolated exercises, such as curls.

What are you thoughts on this match up?

Pullupcurls


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Topics: 0   Posts: 10

I do almost only compound exercises for several reasons.  1.  Compound exercises use more muscles.  This means you recruit more fibers and burn more calories.  You will also use smaller accessory muscles that you would not otherwise use.  2.  Compound exercises usually involve your core.  This helps make you stronger over all (fixes your weakest link) and reduces the amount of direct ab work you need to do.  3.  Compound exercises also provide a much better neurological impact than isolated exercises.  Why can't you do heavy deadlifts every other day?  Because your nervous system hasn't recovered.  Developing these neural pathways is critical to real strength.  4. Compound exercises provide more work in less time.  Working out for more than one hour or so will release stress hormones that impede your recovery (where growth and progress occur).

Some excellent compound exercises that I almost always do, no matter what cycle I'm in, include: deadlifts, squats - (back, front, and overhead), pull-ups, bent over barbell rows (an underated exercise), standing military press, and bench press (although I do ring dips and bar dips instead).  Honestly, if you did just those, you could be an animal.  Stay between 6-12 reps at all times, keep your rests between 60 and 120 seconds, and (provided your diet is good) you'll make gains much faster than you would by focusing on curls or calf raises.  That being said, we all want to look good...and curls, etc. certainly help, just don't make them your focus.

Body builders use more isolated exercises, but they have years of training behind them and may or may not have "help" in recovery.  Plus, symmetry and proportion are critical for competition.

It is important to note that form is much more important on compound exercises.  Your core will be weak in the begining and you can be seriously injured doing exercises such as squats or deads incorrectly.


Topics: 3   Posts: 19
I just posted the part 1 of a two part article for my blog on this subject.

I would have to say that probably the best way to add mass and strength is through compound movements. It is also far more effiecient, letting you accomplish more in a shorter amount of time.

The second part of my article is in work, but it deals with the isolation side of things. It is my oppinion that isolation movements are best for defining the muscle.

Both types of exercise should be utilized, but IMHO, compound movements should be the focus for the average Joe/Josephine.

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Todd B.
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PhitZone
San Antonio Diet & Exercise Examiner
Topics: 3   Posts: 19
I just published Part 2 earlier this week. Part 1 focused on compound movements, while part 2 is concentrating on isolation.

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Todd B.
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PhitZone
San Antonio Diet & Exercise Examiner


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