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  1. #1
    Registered User bmar22's Avatar
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    compound VS isolation for MASS gains. the never ending opinion battle

    I feel hitting each muscle directly (isolation) works better because your able to focus on that muscle and that muscle only to give it a good burn!

    also I know everyones different but thats just what I think.

    whats ur opinion? why?
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  2. #2
    Train with intensity! JustiNtense's Avatar
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    Both are essential. /End thread
    Last edited by PainIsResults; 04-09-2007 at 12:23 PM.
    "Don't ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive." -Howard Thurman
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  3. #3
    Registered User thesecondrei's Avatar
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    Focus on compounds then a little bit of isolation to bring up weak points, and even though you may "feel" the muscles working better using isolation, compounds are still necessary because you have to convince your body to grow. Which do you think will convince your body to haul ass and make more muscle tissue (assuming your nutrition is on track) putting a 500 pound barbell on your back and going ATG with it, or curling 30 pound dumbbells? Lastly, the burn you feel in the muscle is just lactic acid buildup...it's not really an accurate indicator of a great workout.
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  4. #4
    Registered User bmar22's Avatar
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    so good compund chest is bench
    compound legs is squat
    compund shoulder is milli press
    what about tris and bis though??
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  5. #5
    Registered User LiMiTz's Avatar
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    why not kill two birds with one stone. if u can do a compound to replace a couple isolations, seems pretty productive
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  6. #6
    Registered User bmar22's Avatar
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    good point.

    well I guess bench is chest tris
    and rows are back bis


    word up dude. if I knew how to give reps...I would lololol
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  7. #7
    Registered User RaferAlston26's Avatar
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    Originally Posted by bmar22 View Post
    so good compund chest is bench
    compound legs is squat
    compund shoulder is milli press
    what about tris and bis though??
    Upright or Bent Over Rows is pretty damn good for Biceps and Triceps.

    This is how I see compound exercises (some more then others but these are worked out to some extent):

    Bench Press - Tricep, Chest, Upper Back, Deltoids, Forearms, Biceps
    Squats - Core (hugely), Quads, Hamstrings, Calves (if you put plates underneath your feet), Lower Back, Hips

    Deadlift - Bicep, Core, Quads, Hamstrings, Calves, Lower Back, Upper Back, Forearms, and Chest to a certain extent

    Upright Rows or Bent Over Rows - Upper Back, Shoulders, Chest, Biceps, Triceps, and Deltoids

    Military Press - Tricep, Bicep, Shoulder, Deltoids, Upper Back, and I would think your upper pec.

    Those are the major ones. That's how I see it atleast. I may be wrong or I may have not added enough muscles but Compound exercises as a majority of your workout mixed with isolation exercises seems more reasonable. (Ex: 4 compounds; 2 isolations).

    Also most people wouldn't notice but High Cable Crossovers are a great way of hitting so many muscles. Deltoids, Shoulders, All of the Chest, Biceps, Triceps, and Forearms. Only problem is you can't go super heavy with it like a Bench so it isn't super great.
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  8. #8
    Nu Male zspturbo's Avatar
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    I have been doing compounds followed by isolation. I do one day light and one day heavy, push/pull. So I train Bi's twice and Tri's twice, per week. And let me just say, my growth has been ****ing OUTSTANDING. I mean AWESOME.
    I have aweful genetics... a month ago, I thought my arms were disproportionately skinny. Now? My biceps are thicker and my triceps are more defined. I impress myself on a daily basis. I can't reccomend this enough.

    here are all of the arm-involved lifts I do... I lift 4 days a week, push/pull.

    5x Pendelay Row
    5x Pullups
    3x Curls

    4x Bench Press
    5x Incline Press
    4x BTN Press
    3x Decline Skullcrushers

    5x Chinups
    5x Pendelay Row
    6x Curls (Assorted)

    4x Bench Press
    5x Dips
    3x CGBP
    3x Decline Skullcrushers
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  9. #9
    Registered User zyzyx's Avatar
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    There is no battle...

    Originally Posted by PainIsResults View Post
    Both are essential.
    ^^^^^^^

    The debate should end there.
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  10. #10
    Lifelong Nattie N@tural1's Avatar
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    Originally Posted by zspturbo View Post
    I have been doing compounds followed by isolation. I do one day light and one day heavy, push/pull. So I train Bi's twice and Tri's twice, per week. And let me just say, my growth has been ****ing OUTSTANDING. I mean AWESOME.
    I have aweful genetics... a month ago, I thought my arms were disproportionately skinny. Now? My biceps are thicker and my triceps are more defined. I impress myself on a daily basis. I can't reccomend this enough.

    here are all of the arm-involved lifts I do... I lift 4 days a week, push/pull.

    5x Pendelay Row
    5x Pullups
    3x Curls

    4x Bench Press
    5x Incline Press
    4x BTN Press
    3x Decline Skullcrushers

    5x Chinups
    5x Pendelay Row
    6x Curls (Assorted)

    4x Bench Press
    5x Dips
    3x CGBP
    3x Decline Skullcrushers
    hey bro, is this a listing of ur entire routine? looks good what do you do for legs?
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  11. #11
    Keto FTMFW! Uriel_da_man's Avatar
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    Originally Posted by RaferAlston26 View Post
    Upright or Bent Over Rows is pretty damn good for Biceps and Triceps.
    Originally Posted by RaferAlston26 View Post
    Bench Press - Tricep, Chest, Upper Back, Deltoids, Forearms, Biceps
    Originally Posted by RaferAlston26 View Post
    Deadlift - Bicep, Core, Quads, Hamstrings, Calves, Lower Back, Upper Back, Forearms, and Chest to a certain extent
    Originally Posted by RaferAlston26 View Post
    Upright Rows or Bent Over Rows - Upper Back, Shoulders, Chest, Biceps, Triceps, and Deltoids
    Originally Posted by RaferAlston26 View Post
    Military Press - Tricep, Bicep, Shoulder, Deltoids, Upper Back, and I would think your upper pec.
    Originally Posted by RaferAlston26 View Post
    High Cable Crossovers are a great way of hitting so many muscles. Deltoids, Shoulders, All of the Chest, Biceps, Triceps, and Forearms.
    Last edited by Uriel_da_man; 04-09-2007 at 01:44 AM.
    It's UriEl btw

    Things I will take any chance I get to make fun of:

    -HIT
    -Frank Zane as Mr. Olympia
    -Biceptz boyz
    -Fat powerlifters talking thrash about bodybuilding while claiming to close the #x gripper
    -Overtraining
    -"How can I look like >random 140lbs guy<?"
    -HIT
    -Self-righteous guys who try to make everybody sound racist.
    -Phil Heath for Mr. Olympia
    -Strength workouts for bodybuilding

    I'll keep updating the list.
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  12. #12
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    Oh God. Not this **** again....
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  13. #13
    Soap box squatting. Andrew.Cook's Avatar
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    Oh yeah... this again! Weeeeeeeeeeee!
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  14. #14
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  15. #15
    Registered User Dave76's Avatar
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    Originally Posted by mjw8204 View Post
    Oh God. Not this **** again....
    Originally Posted by Andrew.Cook View Post
    Oh yeah... this again! Weeeeeeeeeeee!
    I feel like the forum is beating a dead horse over a chicken or the egg question.

    Yes, I like to mix metaphors.
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  16. #16
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by Andrew.Cook View Post
    Oh yeah... this again! Weeeeeeeeeeee!
    Really. WTF?
    CSCS, ACSM cPT.
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  17. #17
    Soap box squatting. Andrew.Cook's Avatar
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    Originally Posted by zspturbo View Post
    I have aweful genetics... a month ago, I thought my arms were disproportionately skinny. Now? My biceps are thicker and my triceps are more defined. I impress myself on a daily basis. I can't reccomend this enough.
    No... you don't have poor genetics. *sigh* Why is this hard to grasp? If you WERE skinny, and now you work out and have built muscle, THAT IS DUE TO YOUR GENETIC MAKEUP! You didn't "overcome" anything... you didn't climb a mountain, you didn't wrestle an alligator, you trained and built muscle. Like hundreds of thousands before you. I don't mean to wear you like a pair of hip waders, but honestly, this gets under my skin.
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  18. #18
    Uplift ThickAsABrick's Avatar
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    *bangs head through desk*

    *bangs head on floor*

    *passes out*
    Who was this love of yours?
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  19. #19
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by ThickAsABrick View Post
    *bangs head through desk*

    *bangs head on floor*

    *passes out*
    *Goes to help Thick*

    *looks at post on his monitor*

    *commits self to institution using Thicks desk phone*
    CSCS, ACSM cPT.
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  20. #20
    Registered User Hallock's Avatar
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    For me, I think rep-ranges and incorporating compound movements as the major components of the workout, with isolation as the backdrop to my workout works best.
    Bench press - 175x4 (200)
    Dead lift - 355# (400)
    Squat - 4x225# x three sets (300)
    Military Press - 6x120# (BW)
    BB Row - 6x155# (175)
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  21. #21
    Registered User CJTEX22006's Avatar
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    Originally Posted by Andrew.Cook View Post
    No... you don't have poor genetics. *sigh* Why is this hard to grasp? If you WERE skinny, and now you work out and have built muscle, THAT IS DUE TO YOUR GENETIC MAKEUP! You didn't "overcome" anything... you didn't climb a mountain, you didn't wrestle an alligator, you trained and built muscle. Like hundreds of thousands before you. I don't mean to wear you like a pair of hip waders, but honestly, this gets under my skin.
    LMAO

    Anyway on a side note...if your really wanted to do alot of work why don't you do your compound sets then do supersets of isolation. *Note* you will be hurting. lol
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  22. #22
    Registered User faBBy's Avatar
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    Compound IMO is better for mass building,
    but muscles like the biceps might benefit more from isolation.
    IMO you will become stronger if you use compound more then isolation.
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  23. #23
    Registered User Destructodave's Avatar
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    Originally Posted by Andrew.Cook View Post
    No... you don't have poor genetics. *sigh* Why is this hard to grasp? If you WERE skinny, and now you work out and have built muscle, THAT IS DUE TO YOUR GENETIC MAKEUP! You didn't "overcome" anything... you didn't climb a mountain, you didn't wrestle an alligator, you trained and built muscle. Like hundreds of thousands before you. I don't mean to wear you like a pair of hip waders, but honestly, this gets under my skin.
    yea, with all the excuses and scapegoats people use you wonder why they even try at all.
    On BB.com, you can: be a pedophile, talk about beating women, be a bigot, racist, constantly flame and call people all manners of names and phaggots, post half-naked women 24/7, threaten people IRL, etc.

    But making fun of some dead celebrity will get you banned. Go figure.
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  24. #24
    Soap box squatting. Andrew.Cook's Avatar
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    Originally Posted by CJTEX22006 View Post
    LMAO
    What, am I here to amuse you? Am I some kind of joke? Am I some kind of "sad clown" here to brighten your day? [no Pesci?]
    Originally Posted by Destructodave View Post
    yea, with all the excuses and scapegoats people use you wonder why they even try at all.
    Well, the cards are clearly stacked against "them" They should probably give up before they make a mockery of the human race.
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  25. #25
    Registered User Lencho's Avatar
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    Originally Posted by ThickAsABrick View Post
    *bangs head through desk*

    *bangs head on floor*

    *passes out*
    Originally Posted by Defiant1 View Post
    *Goes to help Thick*

    *looks at post on his monitor*

    *commits self to institution using Thicks desk phone*

    *drives D1 to the funny farm*

    *reflects on contents of thread that contibuted to Thick and D1's demise*

    *drives car off cliff*
    Rant


    Negs from 1938-1945
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  26. #26
    Registered User CJTEX22006's Avatar
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    Originally Posted by Andrew.Cook View Post
    What, am I here to amuse you? Am I some kind of joke? Am I some kind of "sad clown" here to brighten your day? [no Pesci?]

    Well, the cards are clearly stacked against "them" They should probably give up before they make a mockery of the human race.
    Nope I just found what I bolded from what you said funny. But what you think about him doing superset iso's with his compound's. Since he wants to work hard to get big.
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  27. #27
    Soap box squatting. Andrew.Cook's Avatar
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    I think you could sculpt Michaelangelo's David with nothing more than a thumb tack if you had the patience... But a hammer might not take as long. Either method would require you to be an artistic savant in order to accomplish. Most people can't muster up a masterpiece no matter what tools you give them.

    Am I being clear?
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  28. #28
    Registered User CJTEX22006's Avatar
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    Yes your being clear. And if I sculpted David with a thumb tack I would say you would see me on the Today show. lmao
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  29. #29
    Half Norse, Half Animal VikingMan's Avatar
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    Originally Posted by ThickAsABrick View Post
    *bangs head through desk*

    *bangs head on floor*

    *passes out*
    Originally Posted by Defiant1 View Post
    *Goes to help Thick*

    *looks at post on his monitor*

    *commits self to institution using Thicks desk phone*
    Originally Posted by Lencho View Post
    *drives D1 to the funny farm*

    *reflects on contents of thread that contibuted to Thick and D1's demise*

    *drives car off cliff*
    *lends Andrew's goat to Thick to help him feel better*

    *secretly thinkgs Defiant1 always belonged there anyway*

    *waves at Lencho on his way to his doom*

    *goes to gym and add 5 more LBS to bench press, squat, and deadlift*

    How does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light.
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  30. #30
    Powerbuilder all pro's Avatar
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    Bmar22, do you know a guy called WayneLucky ? He's about the only 1 that would agree with you. If you want to build 'MASS' use compounds. If you want it to look like something or bring up weak points or weak lifts, ISOLATE.
    Bodybuilder, n. A weight lifter too weak to be a powerlifter.
    Powerlifter, n. A weight lifter too fat to be a bodybuilder.
    HIT Jedi, n. The fitness equivalent to Al Qaeda, except
    rather than fly planes into buildings, devotees fly
    steaming piles of dogmatic horse**** into your ears
    and down your throat.

    Every thing works..........for about 6 weeks.
    Hard gainer = under eater
    _____________________________________________

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