Compound movements vs lots of isolation

Nick500 · 20-08-2006, 08:26 PM

Was trying to explain to a guy at the gym today why he should be doing large compound movements like squats, deadlifts, bench press, clean and press instead of doing lots of bicep curls, side lateral raises and tricep extensions.

I think i got my point across but i reckon he needs some convincing, so for the benefit of this guy and probably many of the more beginner members, can you guys tell me why you think it is best to stick to large compound movements, especially at the beginning, to put on overall mass...

THANKS !

:P

Nick

JayCee2 · 20-08-2006, 08:29 PM

be intresting to know as i dont know the diffrence between the two

ops:

Squatty · 20-08-2006, 10:40 PM

I'm not very confident of explaining the science behind this but I'm pretty sure that for putting on mass, the heavy compound movements are the best. I know that my coach has emphasised them a lot in the bulking programme I'm due to start and I'll be cutting right back on the isolation exercises.Isn't the clue in their name, unless you have the mass to start with, then isolating the muscles isn't very effective.

Right, over to the experts.......

JayCee2 · 20-08-2006, 10:45 PM

by the looks of it ill try and keep to the compound movements if thats the case

Squatty · 20-08-2006, 10:53 PM

Quote:

Originally Posted by JayCee2

by the looks of it ill try and keep to the compound movements if thats the case

If I remember rightly from your journal, you are doing lots of compound movements. I'm pretty sure that, apart from chins, you were doing all the main ones

JayCee2 · 20-08-2006, 11:06 PM

ideal

mr_o_dub · 21-08-2006, 09:28 AM

Compounds biuild mass and stenght they will build a foundation to work on thats why they are the best for beginners isolation will give you detail and definition which is pointless unless you have the mass to shape and detail
I think some people just dont wanna really work and deads and squats and all the big heavy barbell movments are real work

Nick500 · 21-08-2006, 10:09 AM

Inspired by some of these comments I wrote this:

http://www.musclechat.co.uk/viewtopic.php?p=51874#51874

JayCee2 · 21-08-2006, 11:06 AM

good stuff mate

Squatty · 21-08-2006, 11:40 AM

Quote:

Originally Posted by nick500

Inspired by some of these comments I wrote this:

http://www.musclechat.co.uk/viewtopic.php?p=51874#51874

I read the thread Nick and I wholeheartedly agree with you. However, I think as wigz said, the compound exercises are bloody hard work and frankly, if they are all you are doing, a bit tedious as well. I can see how people get put off before they even start.

What's the solution because I agree that including isolation exercises too early is a complete waste of time. I searched out my first training log from 1998. I had a great instructor and this was the programme he devised for me:

Day One : Legs & Shoulders
- squats
- leg curls
- barbell press
- upright rows
Day Two: Chest & Triceps
- Flat barbell press
- Incline dumbbell press
- Dips (alternated with skullcrushers)
Day Three: Back & Biceps
- Chins
- Deadlifts (alternated with barbell rows)
- Barbell Curls

I stuck to this religiously for about 6 months and the gains were great - above all, I didn't get bored.

20-08-2006, 08:26 PM	#1 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Compound movements vs lots of isolation Was trying to explain to a guy at the gym today why he should be doing large compound movements like squats, deadlifts, bench press, clean and press instead of doing lots of bicep curls, side lateral raises and tricep extensions. I think i got my point across but i reckon he needs some convincing, so for the benefit of this guy and probably many of the more beginner members, can you guys tell me why you think it is best to stick to large compound movements, especially at the beginning, to put on overall mass... THANKS ! :P Nick ______________________ - Obsession is what lazy people call dedication -

21-08-2006, 10:09 AM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Inspired by some of these comments I wrote this: http://www.musclechat.co.uk/viewtopic.php?p=51874#51874 ______________________ - Obsession is what lazy people call dedication -

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20-08-2006, 08:29 PM	#2 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	be intresting to know as i dont know the diffrence between the two ops:

20-08-2006, 10:40 PM	#3 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	I'm not very confident of explaining the science behind this but I'm pretty sure that for putting on mass, the heavy compound movements are the best. I know that my coach has emphasised them a lot in the bulking programme I'm due to start and I'll be cutting right back on the isolation exercises.Isn't the clue in their name, unless you have the mass to start with, then isolating the muscles isn't very effective. Right, over to the experts.......

20-08-2006, 10:45 PM	#4 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	by the looks of it ill try and keep to the compound movements if thats the case

20-08-2006, 11:06 PM	#6 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	ideal

21-08-2006, 09:28 AM	#7 (permalink)
mr_o_dub Under Construction Join Date: Jun 2006 Location: Dublin Posts: 47 Rep Power:	Compounds biuild mass and stenght they will build a foundation to work on thats why they are the best for beginners isolation will give you detail and definition which is pointless unless you have the mass to shape and detail I think some people just dont wanna really work and deads and squats and all the big heavy barbell movments are real work

21-08-2006, 11:06 AM	#9 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	good stuff mate