Six single -
joint isolation exercises are not going do the trick.
Not exact matches
That being said, barbells are considered to be more effective for developing max strength, while dumbbells are mainly used for
joint -
isolation exercises.
As the name implies, pre-exhausting stands for pre-fatiguing a certain muscle with the help of a single -
joint,
isolation exercise, before moving on to multi-
joint, compound movements that target the same muscle.
Compound
exercises use multiple muscle groups and
joints at the same time which means they eliminate the need to do lots of «little»
isolation exercises for minor muscles as they are used anyway and by default.
Your first
exercise in each superset will always be a mass - building or compound movement, followed by the single -
joint isolation movement that isolates the same body - part, doing this will ease you into this program.
Triceps kickbacks are an
isolation exercise that involves movement around a single
joint.
The same can not be said of
isolation exercises, these are
exercises that only work one
joint and primarily work one muscle.
To put it simply, compound
exercises are movements that use more than one
joint (squats, deadlifts, bench press, shoulder press, barbell row etc.), contrary to
isolation exercises that use only one
joint (think leg extensions, bicep curls and triceps extensions)
Firstly, the dip
exercise is a compound movement, which we know for a fact that are superior for building muscle when compared to
isolation or single
joint exercises.
An
isolation exercise is not the best warmup
exercise, much better are compound
exercises - that is,
exercises where two or more
joints are rotating at the same time.
I'm not saying here that
isolation exercises (the ones that involve one
joint) are useless.
After you finished searching for compounds, every other
exercise would be
isolation move or, in other words, single -
joint exercise.
It's an
isolation exercise (defined as a single -
joint exercise, in this case, the shoulder
joint) for the latissimus dorsi, a.k.a. the «lats,» which is rare.
Isolation exercises differ from compound
exercises in that they work only one muscle or muscle group and only one
joint at a time.
I recommend a combination of
isolation, or single
joint, and compound, or multi-
joint exercises.
These are the «compound»
exercises that involve more than one
joint (as opposed to «
isolation»
exercises that involve just one
joint).
Pre-exhaustion is performing
isolation movements
isolation movements (works a single
joint, e.g. leg extensions) that is immediately followed by a compound
exercise (that involves two
joints eg.
The first
exercise of a superset is a mass building / compound movement, followed by a single
joint isolation movement for shape and definition.
A lot of guys want to jump into unique
isolation exercises, when in the early years they should really focus on mastering the basic compound movements and get their
joints and tendons used to heavy weights.
Note: Some smaller muscle groups like biceps, forearms, and calves consist only — or mainly — of single -
joint exercises, so you'll do these «
isolation»
exercises for these body parts.
• Don't transfer very well to athletics / real life → Most (again I say most, but not all) machines move only through single
joint movements (also known as
isolation exercises).