The Benefits Of Compound Movements Vs. Isolation Movements For Building Muscle

Isolation exercises are exercises that move only one muscle group at a time and only requires one joint movement

. Unlike compound movements, only one muscle group is worked at a time. This is great for bodybuilders or people who want to develop a particular muscle. Examples of isolated movements are leg curls. This is an exercise that is most commonly done in the gym. It requires only one range of motion in the joints of the knee. The main point for this exercise is to work only the hamstring muscles. Compound exercises require more than one joint and muscle group being utilized. An example of a compound exercise is pull ups. Pull ups require more than one range of motion. This range of motion is happening from the wrist to the shoulders. Also several muscles are working including shoulder muscles, back muscles, core muscles, triceps and biceps. Since so many muscle groups are moving, it is considered a more rounded exercise rather than the leg curls.

Benefits of isolation movements

Isolation movements are great for healing an injury especially a strained muscle. For example, if someone were to have a knee or shoulder injury it is not recommended that that person attempts exercising in wide range of motion. This movement may bring strain in that particular area. Isolated movements are used to fix that area first before progressing to more complicated movements. This would include several strength exercises and stretches in that particular area in order to gain back the range of motion.

Another reason for using isolated movements is that you can focus on a particular muscle without getting assistance from other muscles. For example, bodybuilders or weightlifters depend mainly on their arm strength. In order to gain arm strength a significant amount of time would have to be spent on building muscle in that particular area. Examples of isolated movements for the arms are bicep curls and triceps extensions. Both of these exercises are only working one group of muscles at a time.

The type of sport you play also determines the main exercise you would do. Some sports require more arm strength while others require leg strength. This does not mean that other muscle groups will not be worked during training, it simple means that often one muscle group would be focused on more to develop it. For example, in volleyball or baseball, the average range of motion would be to focus around the arms. However, in football the range of motion is concentrated in entire body instead of just one area.

Benefits of compound movements

Weightlifters and body builders typically want to focus on muscle growth and often spend their time doing one type of exercise that targets only one muscle group such as the biceps. But little do they know that they are not getting the maximum benefit. You can still build muscles by doing a full range of motion movements and using compound movements.

You actually gain more muscle when you are working more than one muscle group at a time. You will not only build muscle in your target area but other areas as well. Compound movements also save on time as it can take a really long time of only doing circuits of isolated movements.

by: Dennis Blair

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