Compound Vs Isolation Exercises: Which One Wins?

by Allen Pham on August 24, 2020

Are compound or isolation exercises better? 

Compound or Isolation Exercises

The simple answer is:

  • It depends 
  • Both have their place​
  • They compliment one another 

The reality is there doesn't need to be a “better” one. They can co-exist alongside one another to create a synergistic training program that yields optimized results. 

The difference between COMPOUND and ISOLATION EXERCISES

Compound exercises will stimulate high threshold motor units more effectively and therefore global muscle fiber recruitment. This is why they are a great way to begin a workout. They are also hugely intensive on the entire CNS/body, therefore they stimulate anabolic hormones more easily. Energy expenditure is also increased with multi-joint exercises.

Isolation exercises are great for targeting a muscle without supporting muscles fatiguing first, ultimately reducing the focus on a specific area. They are also great for building a neurological connection with a target muscle group because you're able to focus more on the contraction due to the simplicity of an isolation exercise.

Ultimately both types of exercise should be used to target a muscle group, both are essential for optimizing results! 

Somebody parts might “fire” better with an isolation exercise or compound, depending on your personal biomechanics. Learn what your body likes and make sure you don’t favor one too much over the other because both have unique benefits for building muscle. 

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Let us know in the comment how you think and if you have any questions about this topic, feel free to ask. Besides, we will also gladly help you to learn more about protein powder, pre-workout, or other supplements you would like to find/use in Singapore.

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