However, Mentzer would incorporate
more isolation exercises in his routines later in his career as he saw increased benefits with these types of exercises.
Not exact matches
That being said, you need to focus on compound movements such as deadlifts, squats, bench presses and pull - ups, since they stimulate greater fat loss and ignite growth in
more muscle groups than
isolation exercises.
The
exercises are usually compound lifts, since they promote greater gains by hitting
more than one group of muscles at a time, compared to
isolation movements.
The purpose of the
isolation exercises is to «add the finishing touch» or pump some
more blood into the muscle while providing nutrients and oxygen needed for recovery.
Exercises which involve multiple groups of muscle and that get the heart pumping, expend a lot
more calories than
isolation movements like sit - ups or crunches.
That being said, barbells are considered to be
more effective for developing max strength, while dumbbells are mainly used for joint -
isolation exercises.
In other words, this means they recruit
more muscle, they activate the nervous system way
more than
isolation exercises, and provide higher stimulus for growth.
So forget about
isolation exercises and focus on intensity and weight with some compound movements, which are guaranteed to help you burn
more fat all around the clock.
For example, you'll be able to increase the weight on compound
exercise more frequently than on
isolation exercises, while your genetic make - up, training experience and form and technique will determine the speed of progress for different muscle groups.
Instead of doing
isolation exercises like curls, extensions and flyes choose multi-joint compound movements that target
more muscle mass.
The dumbbell pull - over is considered to be an
isolation chest
exercise, but in reality it's much
more than that.
Oh, and did we mention that it allows you to use a lot
more weight than if you were doing some triceps
isolation exercise?
Because compound movements use many muscles together, they leave our muscles
more depleted than
isolation exercises, which are much easier on the body as a whole.
When you work
more than one muscle simultaneously, you burn
more calories and get
more of a metabolic effect than you do with
isolation exercises.
The glute ham raise itself is
more than a hamstring
isolation exercise — it also works the gltues, lower back and calves, improves speed and explosive strength and helps decrease the risk of hamstring injury.
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)
That does not mean that
isolation movements should be avoided altogether, just that you should rely
more on
exercises that recruit larger muscle groups like squats, deadlifts, rows, bench press, etc..
One
more important note — don't get carried away with the chest
isolation exercises.
Your main task is to lift
more weight, allowing you to perform repetitions in the range of 5 - 8 reps. Try cutting out the
isolation exercises (like triceps extensions, biceps curls, cable flyes etc...).
I always like to include a second
exercise for the larger muscle groups in order to hit a different angle but the second
exercise is
more of an
isolation type and I just perform it for 3 sets of 10 - 12 reps.
This technique works especially well for
isolation based movements such as bicep curls and lateral raises, however can certainly be done on
more compound
exercises like bench press or lunges.
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 can't think of a single
isolation exercise that is
more popular.
Fact — The
more muscles involved in the
exercise you are doing the
more fat you will burn for example press ups and pull ups are better fat burning
exercises than
isolation ones such as biceps curls.
This alone makes it
more of an
isolation move for the abs than the top two
exercises, giving you
more bang for your buck!
As compound
exercises recruit multiple muscle groups they allow you to build
more muscle and strength than
isolation movements alone.
Because they involve much
more musculature than
isolation exercises.
That means I ate way
more food (and protein) than necessary and did a lot of long (2 + hour) high - rep workouts consisting mainly of
isolation exercises.
Do as many warm up sets as required for the remaining
exercises; typically, no
more than 3 warm up sets is needed, and sometimes no warm up sets are needed at all (especially for the
isolation movements).
These are the
exercises that allow you to use the most weight, allow you to add weight the most often (aka the progressive overload principle) and will add
more muscle to your body than any combination of
isolation exercises ever will.
For example, chin - ups are
more effective than a bicep
isolation exercise such as curls.
Ok, now its time for the periodization schedule for each bodypart, choose 2
exercises, one compound, one
more isolation.
Isolation exercises will focus on a single muscle primarily and are good to use later but right now the compound movements will bring in
more muscle groups to get you growing.
Pre-exhaust involves using an
isolation exercise immediately before a compound
exercise to pre-fatigue the muscle... Read
more
No
isolation or split programming is required here (of course, when you get really strong and want to experiment
more with different
exercises,
more sophisticated programming might be appropriate).
The great thing is that this workout is home - gym friendly, can use dumbbells or a barbell and mainly uses compound
exercises (hit multiple muscles at a time so that you get much
more bang for your workout buck)-- okay, there are some
isolation exercises for the arms because who doesn't want awesome looking guns?!
In
isolation exercises like biceps curls,
more so in arm blasters as the equipment is used to prevent cheating, do not use excessive bending to generate momentum.
These are the «compound»
exercises that involve
more than one joint (as opposed to «
isolation»
exercises that involve just one joint).
Then compound
exercises will benefit you much
more than
isolation.
For example, one week you can concentrate on slower reps and
isolation moves, and in the next week you can focus on
more speed reps and multijoint
exercises.
As for
exercise selection we suggest that, to achieve best results, you choose
more multijoint
exercises for the speed reps and
more isolation - type movements for the slow reps.. In terms of incorporating rep speed into your overall plan, you can spend weeks at a time concentrating on one particular speed before changing your pace.
The extreme abs program prevents this by changing from basic
isolation exercises to compound ones which require you to support far
more of your bodyweight and are therefore far
more difficult to execute.
Below are a few common
isolation exercises you'll want to avoid and it's
more productive alternative.
Squats and lunges also improve balance and coordination and burn
more calories than
isolation exercises because you are using
more muscles.
Generally speaking, you should structure your shoulder workouts so that you do maybe one or two heavy compound lifts followed by a few
more targeted,
isolation - type
exercises.
Isolations movements can be
more effective than compound
exercises when used appropriately, and knowing how and when to apply them is the key to incorporating them into your training
That's what this workshop is all about — showing you how to get
more out of every rep of
exercise, from heavy lifts and power
exercises, to
isolation exercises and battling ropes.
Compound movements use
more muscle groups, activate higher amounts of muscle fibers than
isolation exercises (i.e. curls), and as a result, release higher amounts of anabolic hormones (such as human growth hormone) in your body.
Read
more about
isolation exercises for the legs in our articles about leg curls and leg extensions, and seated adductor and seated abductor machines.
If you are training to be
more athletic, you must train the body to function as one synergistic unit, so ditch the shoulder
isolation exercises and lift a heavy barbell overhead instead and watch your total - body athletic strength soar!