Best Muscle Gains: Compound vs Isolation Muscle Routines
During your workouts you’ll
use both compound and isolation muscle routines. A squat exercise is a compound muscle
routine. A bicep curl is an example of
an isolation muscle routine.
Compound muscle routines are
designed to work several muscles or a muscle group. A squat exercise engages your core muscles
and lower muscle groups like your calves, hamstrings and glutes. Isolation
muscle routines work a single muscle or muscle group. The bicep curl works your bicep muscle.
In order to achieve your
best muscle gains you need to focus on the compound exercise routines. When you use more muscle groups you burn more
calories. You’ll also get a faster
workout for all your major muscle groups than if you do a lot of isolation
muscle routines. Compound muscle workouts keep your heart rate higher
for
longer period of time too.
You may resort to isolation
exercises if you have an injury or if you need to balance out your muscle
profile. For example, it’s very common
for one arm to have larger muscles and better definition than the other. You may have to work on the opposite arm to
‘catch it up’ to the other arm. Bicep
curls and tricep kickbacks are a couple of examples of isolation exercise to
correct that imbalance.
The reason compound routines
work for best muscle gains is because more of your body is forced to work. Your
body adapts by building larger muscles within the muscle groups you are
training.
The bench press is a
fundamental exercise for your upper body. Not only does it grow your chest
muscles but your deltoids and triceps benefit too. The standing military press
is a shoulder exercise, but the fact that you are standing tests your
coordination and offers more muscular involvement.
Lifting a heavy weight off the
floor and pushing it overhead is pure strength as is found when you do a
deadlift routine. When you execute a
deadlift your lower back and leg muscle groups are worked but so are your
lateral muscles, the rhomboids, erectors, and trapezoids. Even your hand
muscles get a workout.
Be sure you use a grip and
have your spotter nearby!
One way to get in a great workout, either compond or isolation, is using simply your own bodyweight as the resistance that your muscles work against. If you have not workout in a while using your bodyweight is a great way to avoid injuring yourself as you are getting started. (It is also a great way to go if you are recovering from an injury!)
When parents ask me about their young people begining a consistant workout routine, I point them to the Body Weight Blitz program. This is a complete introduction to Body Weight Training and the incredible benefits that can be gained. It will give you a great understanding as to why this system is great for anyone regardless of age or physical condition. Every thing can be modified so that you can start right where you are!
No need for a gym membership or expensive equipment and clothes! Train when the time is right for you! Check out Body Weight Blitz for a great workout routine!
