How do you grow: Muscle Isolation or Compound Movements?

[Hujombo]

Slowly switching to compound movements rather than muscle isolation and I'm seeing some results. I've seen a few articles suggesting that, for example, bigger arms come not from curls but from back workouts like dead lifts and rows. I'm trying to figure out whether my results are based more on consistency or my shift in focus. I'd be interested to hear your experiences.

Thanks.

[Hi_Volume]

You are seeing some immediate increases from the change but in the long run do both...

Compound heavy to start then with finish isolation.

[THUNDERGOD2000]

Personally, I started with compound movement exercises for the first two months so my entire body could get used to the resistance. I am about in my 3rd month and have now broken up my routine into upper and lower body workouts. I target areas now, e.g.- chest/ back, shoulders/ arms. It seems to work for me. I also use the flushing method on ALL my muscle groups every exercise and a constant tension method also. I'm growing, slower than I would like to, but everyone starts somewhere and some people are just born with better genes than others.

Once your body has grown to the proportions you desire, I would figure using more of the isolation method more dominantly in your workout, to maintain the build you have. Everyone's body and methods are different though. This is just my summation.

[probuff]

Hi, I personally think compound works the best as an overall stressor..as an overall mass muscle builder. They are correct. Then you tweak..namely, prioritise and prime your weak areas with isolation xercise. Diet is important too. Thats how I do it for the time being. Thanks

[Intenceman]

Odd question because both work. Example for les I typically do- Compound squats, leg presses, (sometimes stiff legged deads). Isolation- leg extension, seated leg curls, toe presses or standing calf raises, seated calf raises. I work them all heavy and hard, 1 to 2 working sets to at least positive failure. Its what you put into it that pays off in muscular gains.

[MarkY]

Once your body has grown to the proportions you desire

When does that happen?

[Hujombo]

Thanks for all the suggestions. The consensus seems to be that both are necessary. I appreciate the help. Mature folks rock (and no, not in a rythmically moving chair with a blanket over their knees).

[LyingSac]

slowly switching to compound movements rather than muscle isolation and i'm seeing some results. I've seen a few articles suggesting that, for example, bigger arms come not from curls but from back workouts like dead lifts and rows. I'm trying to figure out whether my results are based more on consistency or my shift in focus. I'd be interested to hear your experiences.

Thanks.

nice....my first reps to you ,since i got back...lol

[Old-Time-Lifter]

Thanks for all the suggestions. The consensus seems to be that both are necessary. I appreciate the help. Mature folks rock (and no, not in a rythmically moving chair with a blanket over their knees).

Speak for yourself you young whipper snapper.............

[Hujombo]

Speak for yourself you young whipper snapper.............

Ha. Truth is, the kids at my gym spend most of their time on their cellphones or leaning against equipment I want to use while talking about who they think is hot. It's the grown-ups who go to the gym and work. Wealth may be wasted on the old, but youth is wasted on the young.

[induced_drag]

If I had to pick.....I would say compound. I have recently found my way back to the gym. I used to lift quite a bit back in my 20's. My workouts consisted of a equal mix of both compound with isolation movements following.

This time back, I switched to a routine which is almost all compound movements with only a very few isolation exercises. Take bi's and tris as an example... I only do 4 total sets of isolation per week on these....same with leg curls and leg extensions. (And this is split over 2 workouts!) Yes....only 2 sets of isolation per workout on a 4 day split working each bodypart twice per week.

All I can say is that my results have been pretty good and much better then in my 20's. I think this way of training works much better for me.

Here is a link to an article upon which I based my workout.

http://www.higher-faster-sports.com/...hilosophy.html

I am a firm believer.....I have gained back over 20lbs in three months. It took me 7 years to do it the first time around. (although my diet is much better now too)

Anyway.....I am taking a break from the program for a while and excited to go back to it.

[Slackadjuster]

I always felt that you have to work all of the fibers of a muscle---slow and fast twitch (all 3 fast twitch sub-types) Heavy compound movement in the lower rep range allow for maximum recruitment of your fast twitch fibers. Lighter isolation exercises in the higher rep range help establish a mind to muscle connection and also fire the slow twitch fibers. You feel the target muscle being worked.

P/RR/S lays out a plan for continual growth by targeting all of these muscle sub-types. Using compound and isolation movements. www.prrstraining.com It's all I use (for what it is worth).

[induced_drag]

..
www.prrstraining.com It's all I use (for what it is worth).

No offence intended, but do you really pay $250-350 for 4 weeks of workout planning?

[jd70]

Slowly switching to compound movements rather than muscle isolation and I'm seeing some results. I've seen a few articles suggesting that, for example, bigger arms come not from curls but from back workouts like dead lifts and rows. I'm trying to figure out whether my results are based more on consistency or my shift in focus. I'd be interested to hear your experiences.

Thanks.

I also do compound and movements on my current workouts.

[Slackadjuster]

No offence intended, but do you really pay $250-350 for 4 weeks of workout planning?

No man. I don't pay anything. What you saw on his site was personalized plans from Eric. You can find his program just about anywhere. I first read about it in Ironman. He does have a dvd out and a book co written with Author L Ray. I do plan on using him when I get serious about winning a show.

[Ed_Hitchens]

Personally, I prefer to construct my workouts around primary compound movements. I do them in a pyramid fashion, working up to a 2-4 rep max with the last set being light weights/high reps. I just feel that compounds offer the best benefit for people like myself, who aren't competing or looking for bodybuilding perfection, just trying to build a stronger body/core and get fit in the process. Everything gets pulled into the mix - muscles, ligaments, stabilizers, joints - and they offer great cardiovascular, hormonal, and metabolic benefits as well.

I'm not adverse to isolation exercises and machines, but for now, at this particular stage, I'm trying to lay a strong foundation. And for me, that means lots of squats, deadlifts, rows, curls, and presses with barbells and dumbbells.

[induced_drag]

No man. I don't pay anything. What you saw on his site was personalized plans from Eric. You can find his program just about anywhere. I first read about it in Ironman. He does have a dvd out and a book co written with Author L Ray. I do plan on using him when I get serious about winning a show.

I see. I was just curious.....it seemed like a lot. Anyway, I will have to do some reading up on his philosophy..never had heard of it and always looking to learn something.

[BigRick87]

I always felt that you have to work all of the fibers of a muscle---slow and fast twitch (all 3 fast twitch sub-types) Heavy compound movement in the lower rep range allow for maximum recruitment of your fast twitch fibers. Lighter isolation exercises in the higher rep range help establish a mind to muscle connection and also fire the slow twitch fibers. You feel the target muscle being worked.

P/RR/S lays out a plan for continual growth by targeting all of these muscle sub-types. Using compound and isolation movements. It's all I use (for what it is worth).

Agreed, I have been using P/RR/S for 4 years now and the progress you make on the program is amazing. You make the progress because you are hitting all muscle fibers, and you are going heavy. I personally presented this program to about 10 others and they are all addicted to it. I use P/RR/S even when training strongman workouts and powerlifting.

[BergMuscle]

I'm also in the camp of "start with heavy compounds, move on to isolation moves." Not only is the balance good for our muscles, but, according to this article, heavy compound lifts are good for testosterone levels in us "Over 35" types.