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When working out males & females are quite different (like always!!) Most males decide that working the biceps and the chest will sort out the problem areas. Whereas the ladies go for the butt & the back of the arms!

The one thing we have in common - We all LOVE the Abdominals!!

This article will discuss the differences of the two types of training - Compound & Isolated - plus provide some fantastic exercises to get you on the right track get rid of those problem areas once and for all!!

Firstly of all we need to discover the difference between a Compound and Isolated Exercise.

Compound Exercise: Targets the larger muscle groups and works a larger group of muscles with one specific exercise.

For example; if you were to do a Chest Press this exercise focuses on The Chest muscles (pectorals), the front of the shoulder (anterior deltoid) and the back of the arms (triceps).

The biggest muscle worked here is the Chest (Pecs) and the smaller ones are the shoulder and triceps.

Question...Why is it the body Fatigues during this movement? Do you think the the Major Muscle: The Chest, cannot lift the weight anymore? Or do you think the Triceps & shoulders struggle first?

Stating the obvious... The smaller muscles fatigue first; The Triceps and Shoulder...

Isolated Exercise: Targets a smaller muscle group and is specific in isolating one muscle to be worked on.

For example: The Tricep extension is a classic movement that many keen trainers work on. The movement is an extension of the arms from a 90 degree position to a 180 degree position (arms out in front of body and bring the weight straight down towards the floor). Focusing solely on the back of the arms, no other muscle gets worked on, just the triceps...

So what is the value of doing an isolated exercise Vs a Compound Exercise?

Lets review some typical Exercises and the muscles they focus on working:

Compound -Lower Body

o Squats -Front & Back of Legs, Butt, Calves, Abductors & Adductors (inside & outside of upper legs)

o Lunges - (Same as squats)o Leg Press - (Same as squats)

o Step Ups - (Same as squats)

Compound-Upper Body

o Seated Cable Row - Trapezius, Lats, Medial & Rear Deltiod, Biceps

o Chest press - Pecs (major & minor), Anterior Deltoids, Triceps

o Lat Pulldown - (Same as seated cable row)

o Dumbbell Press - (Same as chest press)

Compound movement relate to everyday movements, they put the body in functional positions and get you stronger in those positions.

All the exercises in the compound section can easily be done with the help of a few pieces of Home Exercise Equipment. Health Clubs obviously have them, but if you are looking to save some money there are some fantastic routines that wont break the budget right in your own home.

Isolated-Lower Body

o Leg Extension - Quads

o Hamstring Curl - Back of the Legs

oButt Blaster - Butt (glutes)

o Abductor/Adductor - Inside and outside of upper legs

Isolated-Upper Body

o Bicep Curl - Biceps

o Tricep Extension - Triceps

o Shoulder press - Front and medial shoulder

Research has shown that by targeting muscles for isolated exercises has nowhere near as much benefit than a compound exercise. It just feels like its doing a wonderful job as the burn is great!

An isolated exercise is usually done after a compound exercise. So the smaller muscle group has already been pushed to its limit and now you are about to push it even further! This is where your training can become dangerous and the beginnings of overuse injuries of the joints/tendons/ligaments can start.

Compound over Isolated - ABSOLUTELY:

If you can Leg Press 80 Pounds and the prime mover is the Butt. Have a try at putting the same 80 pounds on the Butt Blaster and see if you can lift the weight! This will show you that you will be getting a far better workout from using a Leg Press rather than putting a measly 20 pounds onto your butt blaster and putting your body in an unusual, awkward position the body hates...

Most isolated exercises also put unneeded stress through the joints... The small gain to be had is far less great than the injury you risk.

Conclusion;

Isolated exercises have their place in the gym, although not highly recommended many people will do them anyway. So I have included then into my beginner stage 2 programs as I feel I can at least help people do them right if they are going to do them!

As your muscles do get stronger, one or two of the isolated exercises are ok to finish off your workout with. But your No #1 focus should always be a compound workout.

So in conclusion NEVER forfeit a Compound exercise for an isolated exercise unless there is a specific training method you are trying (pre-exhaustion) However for the long term focus on keeping things simple.