Tuesday, July 7, 2009
Compound vs. Isolation Exercises
I follow the Max-OT principles as detailed in my training DVD's and you'll see that the workouts are centered on basic compound movements and that I stay away from isolation exercises.
Compound movements are those that involve multi joints/multi muscles and allow you to achieve greater overload over a more natural range of motion as compared their isolation counterparts.
We could investigate any number of examples but let's look at biceps. Always choose movements like barbell and dumbbell curls over concentration curls or preacher curls. Barbell/dumbbell curls will allow you to handle more weight and thus achieve more muscle growth stimulation.
Isolation exercises can make for good photography so you may come across photos of me like the one pictured here (taken by Jason Mathas the day after the 2003 USA's in Las Vegas) but that doesn't mean I sneak them into my workout when no one is watching. I don't.
If you are striving for maximum steroid free results, stick with basic compound movements and leave isolation exercises for photos!