Weight training - compund v isolation

[Mojooo]

I am currently doing a combo of cardio and weights in order to lose some fat and gain some muscle (like most people)

I initally started off doing a large number of isolation exercises with dumbbells (mainly because in the gym its easier to take the dumbbells to whatever area you want)

I have always been aware of compoud v isolation exercises and after reading some articles I decided to move over to compound only. This is mainly squats, bench press, deadlift, barbell rows etc. The main advantage on the program I follow is that I spent a lot less time doing weights. But I kind of feel like I am not working anywhere near as hard. Although admittedly I am slowly stepping up the weights, I haven't got to a point where I am really really pushing it.


I am not that fussed about getting any other part of my body really sculptured so would just be happy with general all round toning.


Anyway I wondered what you all do and whether anyone who has tried both methoeds seperatley has any thoughts to share.

[balders118]

For most peoples training scheldule, compounds should be the the back bone of your weights workout with maybe some isolation exercises if you want to focus on a specific areas.

More frequent, all over compound workouts are probably better for most than once a week on each muscle isolation workouts (IMO).

If doing splits like chest and tri's and only hitting each once a week, each body part needs to be hammered to get good results and isn't suitable for many people unless their only goal is body building (and I'd still advise aa 3/4 day split 4/5 times a week so muscles are trained every 5 days rather than every 7).

My trainig is aimed at strength/size and shape so its mainly weights. I go through phases of doing just compounds, mostly compounds, and the "hammering each muscle group every 5 days" technique.

[Ordinary_Chap]

I'm definitely a fan of compound work. The squat, deadlift and benchpress are probably the most effective exercises imho.

I do some isolation type of exercises but I place the emphasis on compound work!

[Animal]

Mojooo said:

Although admittedly I am slowly stepping up the weights, I haven't got to a point where I am really really pushing it.

Here is your answer!

Once you get to the point where you are working at high intensity (good form, heavy weight, strong focus) you will be astonished at how much a set of deadlifts or squats will take out of you.

[Tiggsy]

As above - I havent done a bicep or tricep exercise in 15 years. Look at gymnast's biceps and tell me you need do any more than pull or push your own body upwards to get big arms!

As for hard work - its far easier to knacker your arms from curls than your entire back from rows....you just need to ramp up the effort.

[obob]

I started a while back on stronglifts 5x5 programme. It was very easy at first but now that I am lifting heavy weights I am as knackered as doing 4k run and the best bit is it takes 30min.

[jimbobsimmonds]

Animal said:

Here is your answer!

Once you get to the point where you are working at high intensity (good form, heavy weight, strong focus) you will be astonished at how much a set of deadlifts or squats will take out of you.

Can second that. Unfortunately the free weights area in my gym at the moment is too cramped and im tied in to a contract but on the rare occasions I do free weights I try to push it. Was doing squats, really going for it. Finished my set, stood up and proceeded to then fall over. Not good... Shows how hard you can push though...

[markcoznottz]

jimbobsimmonds said:

Animal said:

Here is your answer!

Once you get to the point where you are working at high intensity (good form, heavy weight, strong focus) you will be astonished at how much a set of deadlifts or squats will take out of you.

Can second that. Unfortunately the free weights area in my gym at the moment is too cramped and im tied in to a contract but on the rare occasions I do free weights I try to push it. Was doing squats, really going for it. Finished my set, stood up and proceeded to then fall over. Not good... Shows how hard you can push though...

Yep, i remember that. I actually passed out for maybe a minute or so after my first ever proper set of barbell squats. Good job i was sitting on a bench getting my breath. Body adapts to the loading though. And deadlifts, who'd have thought such a small movement, just lifting a bar of the ground could literally shake the very core of your body to its foundations, without a doubt the most physically demanding exercise iv ever done and that was just a single set.

[Lost_BMW]

Years back with the focus on weights/strength we shifted from the mass exercise (including dumbell, cable and machine exercises) mostly isolation exercises to compounds - hack squats and leg press (no squats due to disc injury) deadlifts, shrugs, bent over rows, chins/pulldowns, bench press and incline bench press, shoulder press, close grip bench press, lying tricep culrs, barbell curls as the staples.

Got much better results like this on variou sset and rep schemes and from 3 to 5 days a week.

Now losing more weight again and working on speed and cardio/lactic tolerance so only 1 or 2 workouts a week with some of the compounds + medicine ball work, plyos, intervals, floor work and bag work on the other days etc. Seems a good compromise between keeping some strength but getting lighter/fitter.