First thing’s first, what are Compound exercises and what are Isolation exercises? Compound exercises are exercises that involve a large variety of muscle groups whereas Isolation exercises mainly involve a specific group of muscles with very minimal input from other muscles.
Examples of Compound Exercises :
(1) Weighted Squats
Muscles Worked :
- Gluteus Maximus, Medius, Minimus (buttocks)
- Quadriceps (front of thigh)
- Hamstrings (back of thigh)
- Lower Limb Adductors (groin)
- Hip Flexors
- Calves
- Internal & External Obliques (Lateral Abdominal Wall)
- Trapezius (Upper Back)
(2) Deadlift
Muscles Worked :
- Gluteus Maximus (buttocks)
- Quadriceps Femoris (front of thigh)
- Erector Spinae (keeps your spine in an upright position)
- Hamstrings (Mainly during Stiff Leg Deadlifts)
(3) Shoulder Press
Muscles Worked :
- Anterior Deltoids primarily (front part of shoulder)
- Medial & Posterior Deltoids (mid & back part of shoulder)
- Triceps brachii (back of arm)
- Trapezius (upper back)
- Pectorals (chest)
(4) Bench Press
Muscles Worked :
- Pectoralis Major (chest)
- Anterior Deltoids (front of shoulder)
- Triceps Brachii (back of arm)
(5) Overhead Press
Muscles Worked :
- Middle Deltoids (middle part of shoulder)
- Anterior Deltoids (front part of shoulder)
- Triceps brachii (back of arm)
- Pectoralis Major (chest)
- Serratus Anterior (secondary muscle fibers that are located below the pectoralis muscle)
Examples of Isolation Exercises :
(1) Biceps Curl
Muscles Worked :
- Biceps Brachii (front of arm)
- Brachioradialis (supinator of forearm)
- Anterior Deltoid (supporting muscle)
- Extensors and flexors of the forearm
(2) Triceps Kickback
Muscles Worked :
- Triceps Brachii (back of arm)
- Posterior Deltoid (supporting muscle)
(3) Dumbbell Lateral Raises
Muscles Worked :
- Middle Deltoid (Primary Muscle)
- Anterior & Posterior Deltoid (Secondary Muscle)
(4) Crunches / Sit-ups
Muscles Worked :
- Rectus Abdominis (Front part of the abdomen)
- External & Internal Oblique (Lateral wall of the Abdomen)
- There are a lot of other exercises that fall under these categories which are worth exploring! These are just a few that are the most common exercises out there.
So with this being said, which of these 2 are the BEST for you?
Equipped with the basic knowledge of Compound & Isolation Exercises, I’m sure you’re wondering, which one is better?
In our opinion, it depends on which stage of your workout lifestyle you are currently at. Are you looking to bulk in muscle mass? Are you trying to lose weight? Are you already well built and are looking to get shredded?
This is because when performing these exercises, you would be using a large group of muscles hence a lot more muscle fibers will be stimulated. With that being said, the rest is pretty much self-explanatory! The same thing goes with weight loss. As previously mentioned, with the large muscle bulk increase that comes with Compound Exercises, it also comes with a surge in METABOLIC DEMAND! This causes your body to constantly have caloric expenditure even after your workout!
Now if you’re at a more advanced stage of your training and you’re looking for that extra edge to shape up a particular muscle group, then Isolation Exercises are the thing for you! Not only does it target particular muscle groups that you want to shape up, it can also help minor muscles around your body that are overlooked when doing Compound Exercises.