fitness, compound exercise, isolated exercise, build muscle, strength, fitness goals, muscle gain Compound vs isolation: which exercises maximise muscle gains? Image: freepik
Virtually everyone knows the main keys to gaining muscle: training, being consistent, and being in a calorie surplus. However, we often still have doubts about how we should train to do so and how we should organise our routine.
Among the most common questions is the type of exercises we should prioritize: are compound or isolated exercises better for achieving greater muscle mass? The answer is simpler than we think: in most cases, the best option will be to opt for a mix of both, because both are completely necessary.
Compound exercises are basically those that involve several muscle groups in the same movement. In this way, different muscles are worked. These are, for example, squats. These not only work the legs and glutes, but also the core.
On the other hand, isolated exercises focus on a specific muscle group, such as a biceps curl. This way, a specific area is trained.
These types of exercises should be the basis of our fitness, especially if we have just started training. They are the most effective when it comes to achieving our goals and allow us to become stronger overall.
Among their benefits, we find the fact that they allow us to save time in the gym. By incorporating them into our sessions, we obtain full-body movements, so we will not have to train muscle by muscle.
According to experts, they also allow more testosterone to be released, thus facilitating muscle gain. They are a way of training in a functional way, simulating everyday movements, which is highly recommended because they will make our lives easier.
Among the best-known (and most useful) compound exercises are squats, whose benefits are countless, deadlifts, bench presses and pull-ups. All of them are super challenging and will force us to give our all.
But if compound exercises are so efficient, why do we need isolation exercises at all? It's very simple: they will simply be a complement to our training routine. They allow us to focus on those areas in which we are most interested or that we notice are weaker.
It is a way to focus on those muscles that are not as important in compound exercises, such as the biceps. They are also very useful when we have mobility problems or an injury and we need to adapt our training to our new needs.
Thus, it is a very effective tool when it comes to correcting imbalances between one side of the body and the other, because they are usually exercises that can be practiced unilaterally. Among the most common, we find the biceps curl, triceps extensions, flies, calf raises or leg extensions.
Generally, it is recommended that the majority of our training routine be made up of compound exercises, which are the ones we should prioritise. From there, we can add some isolated exercises, depending on our goals and needs.
And yes, you can gain muscle just by doing isolated exercises, but it will take much longer and we won't be as efficient as with compound exercises that work different areas at the same time.
In the end, it is best to be clear about our priorities when it comes to training and, from there, organise our fitness routine. We will only be able to be consistent and achieve our goals when we find methods that work and are enjoyable.
[via GQ Spain]
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