When it comes to building muscle mass, many of you find yourselves at a crossroads. You can’t decide if compound exercises are best for hypertrophy or isolation exercises. In this article, we will break down the differences between these two types of exercises and determine which one is better for hypertrophy.
Compound vs Isolation Exercises: What’s the Difference?
Compound exercises are movements that involve multiple joints and work multiple muscle groups simultaneously. Examples of compound exercises include squats, deadlifts, and bench presses. On the other hand, isolation exercises target a specific muscle group and involve only one joint. Examples of isolation exercises include bicep curls, leg extensions, and calf raises.
Compound Exercises or Isolation Exercises – what’s best for building muscle?
Many people believe that compound exercises are better for hypertrophy as they involve more muscle groups and allow you to lift heavier weights. However, isolation exercises are easier to learn and can help you focus on one target muscle group at a time. Some experts suggest that combining both types of exercises can lead to better hypertrophy.
To understand which type of exercise is better for hypertrophy, several researchers have conducted studies, but the results have been mixed.
Let’s look at the research on compound vs isolation exercises
To get a clearer answer, a systematic review was conducted. Seven randomized controlled trials were included in the review, involving healthy adults who performed either isolation, compound, or a combination of both exercises for a minimum of six weeks. The studies used various validated measures to assess hypertrophy, such as MRI, CT, and limb circumference measurements.
The overall results showed that both compound and isolation exercises can promote muscle hypertrophy similarly. However, it is important to note that these studies had limitations, such as only assessing whole muscle hypertrophy and not considering muscular subdivisions. Only one study investigated the topic in older adults, and no studies involved females or adolescents.
Which exercises are best for hypertrophy?
While both compound and isolation exercises may produce similar hypertrophy, individuals aiming to increase muscle mass can opt for compound exercises without including isolation exercises to make their workout more time-efficient. However, including isolation exercises along with compound exercises can help target specific muscle subdivisions, enabling complete muscular development.
The best compound exercises for hypertrophy
If you’re looking to build muscle mass, some of the best compound exercises include squats, deadlifts, and bench presses. These exercises work multiple muscle groups and can help you lift heavier weights.
How to perform Barbell Squat?
The Barbell Squat is a great exercise for building primary muscles like the gluteus maximus, hip flexors, and quadriceps.
The Set-up:
Bring the barbell to your upper chest. Now, lift the bar and position it on the back of your shoulders. Grasp barbell from both sides. Dismount bar from the rack and stand with a wide stance, point your toes slightly outward.
Workout Steps
Step 1: Squat down by bending hips back and go down until your thighs are parallel to the floor
Step 2: Make sure to keep your back straight and knees pointed same direction as your feet throughout the exercise
Step 3: Extend hips and knees until legs are straight
Step 4: Return to the starting position and repeat.
Link to workout video: https://www.fittr.com/exercise-videos/barbell-squat
How to perform deadlifts?
The Barbell Deadlift works on multiple muscle groups like hamstrings, glutes, back, hips, core, trapezius.
The Set-up:
Put your feet flat beneath the bar. Now, squat down and grasp the bar with shoulder width or slightly wider overhand or mixed grip.
Workout Steps:
Step 1: Lift the bar by extending hips and knees to full extension
Step 2: Pull your shoulders back at the top of the lift if rounded
Step 3: Return to the starting position
Step 4: And repeat for the desired number of reps.
Link to video: https://www.fittr.com/exercise-videos/barbell-deadlift
How to perform Bench Press?
The Barbell Bench Press is a compound movement that works your Chest muscles, Shoulder muscles and triceps. It’s one of the best exercises for building a bigger, stronger chest.
The Set-up:
Lie flat on a bench with your knees bent. Arch your back and squeeze your scapula. Push your chest up, hold the barbell with a slightly wide overhand grip, now, unrack the barbell.
Workout Steps:
Step 1: Inhale and lower the barbell till it almost touches your chest
Step 2: Make sure your wrists and forearms are in a straight line
Step 3: Exhale and push the bar until your arms are fully extended
Step 4: Return to the starting position
Step 5: Repeat for the desired number of reps.
Link to video: https://www.fittr.com/exercise-videos/barbell-bench-press-flat
So, what’s the final verdict on compound and isolation exercises?
Both compound and isolation exercises can promote muscle hypertrophy. It is important to include a variety of exercises in your training routine and to target specific muscle groups using isolation exercises. While compound exercises are effective for building muscle mass, incorporating isolation exercises can have additional benefits, such as reducing recovery time and improving muscle imbalances. However, more research is necessary to understand the effects of these exercises on different populations and muscle subdivisions.
Frequently Asked Questions
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What are compound exercises and how do they differ from isolation exercises for hypertrophy?
Compound exercises are exercises that involve multiple muscle groups and joints, while isolation exercises target a specific muscle group and joint. Compound exercises are generally considered more effective for overall muscle development and strength, while isolation exercises can be useful for targeting specific muscles or muscle groups.
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Which exercises are considered the best compound exercises for hypertrophy?
Some of the best compound exercises for hypertrophy include squats, deadlifts, bench press, rows, and pull-ups. These exercises target multiple muscle groups and can stimulate significant muscle growth throughout the body.
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Can isolation exercises be used effectively for hypertrophy, or are they less effective than compound exercises?
Isolation exercises can be effective for hypertrophy when used correctly. While compound exercises are effective for building muscle mass, incorporating isolation exercises can have additional benefits, such as reducing recovery time and improving muscle imbalances. However, more research is necessary to understand the effects of these exercises on different populations and muscle subdivisions.
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Is it necessary to include both compound and isolation exercises in a hypertrophy workout, or can one be focused on more than the other?
Including a mix of both compound and isolation exercises in a hypertrophy workout can be beneficial. Compound exercises can provide overall muscle growth and strength, while isolation exercises can help to target specific muscle groups and improve muscle imbalances. Ultimately, the best approach will depend on your specific goals and training preferences.
References:
Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian journal of sports medicine, 6(2).
Rosa, A., Vazquez, G., Grgic, J., Balachandran, A. T., Orazem, J., & Schoenfeld, B. J. (2022). Hypertrophic Effects of Single-Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Strength & Conditioning Journal, 10-1519.