Compound vs Isolation Lifts for Muscle Growth
ฝัง
- เผยแพร่เมื่อ 5 ก.ค. 2024
- TIMESTAMPS
00:00 Compound vs Isolation Lifts
01:10 Muscle Stress
02:12 Compound vs Isolation Lifts & Hypertrophy
08:46 Indirect Effects
11:55 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/32252...
pubmed.ncbi.nlm.nih.gov/31268...
researchportal.northumbria.ac...
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I love how your channel simply presents data in a compact, well structured and scientifically based way. No bullshit, just education.
That's the goal 👍
This ☝🏻
bro your channel is perfect.
I cant describe how beautiful it is.
this is EXACTLY what ive been looking for .
Glad to hear it 👍
Great video! Makes sense that the best approach to maximize results is doing both isolation and compound lifts 💪
Exactly right 💪
I was looking for Peformance Fatigue graph and found your video on Optimizing Athletic Performance which you made 5 years ago. Thank you so much for making that sir and I see you so much high quality content. Plz keep up this great work and never let this awesome channel die sir😄👍.
Glad you enjoy the content, will do 👍
It's similar to my argument when people say I shouldn't deadlift with straps. I am trying to target hamstrings, glutes, quads, core and back. All much, much larger and stronger than my wrist......
Thanks for another excellent video
Yes, you always want the target muscle to limit performance of each set 👍
Simple but effective content and straight to the point! It doesn't get the same views as the flashy ones with no substance but is multiple times better! Thank you for continuing with the no BS scientific videos.
I have a question related to limiting muscle. Whenever I do any vertical pull for my lats, either my grip or biceps give out before the lats. How can I change this? I have been working on grip strength recently and that has helped me, but they're still the limiting muscle. Do I NEED straps at this point?
I would recommend straps in this case 👍
Another fantastic and nuanced video.
Cheers 👍
Always top quality content, thanks !
No problem 👍
Hi mate loving the content on this channel, I was just wondering when doing a periodisation training plan for 3 week blocks would it be a Deload week followed by heavy lifting session then a another deload week.
This video should help you th-cam.com/video/uMfhwAeHomA/w-d-xo.html
genius as always. i think here its very important how advanced the lifters are. beginners pull with biceps, acdanced mostly from traps or lats. so advanced lifters can hit the target muscle better, also in comp lifts. also i think, the full body fatigue and cns fatigue is much higher with comp lifts. so i dont use too much of them
Well said 👏
I know all about compounds vs isolation exercises. *watches it anyway and learns something new. Thanks mate! Oh I clicked on your link to the Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise study and it doesn't show the bar graph about what exercises activate which muscles the most. It just shows the Abstract. I was curious about the bar graph in which 2-3 exercises work the front and side delts the most.
No problem, glad you learned something new! 👍
I fell into the trap of only doing compound movements and now my lateral delts and right tricep is not on par with my front delts and chest. I am now paying more attention to the previously mentioned muscles including my biceps, rear delts, rhomboids, and hamstrings
I have had a similar experience 👍
Amazing, as always!
Cheers 👍
Top quality content 💪
glad to hear it 👍
Just to clarify: Barbell curls in the power rack with body English to move more weight counts as compound lift, right?
Exactly right 😂
I only do compounds minus the hamstring machine once a week
11:40 Working both quads and glutes in a squat is great for efficiency, but if time weren't a concern, would isolating each muscle through leg extensions for quads and hip extensions for glutes yield greater benefits than regular squats?
Probably a combination of both isolated and compound lifts will usually yield the best results for most muscle groups 👍
@@FlowHighPerformance1 but if I’m going for hypertrophy, wouldn’t each muscle fatigue more with isolation?
how about the concept of raw stimulus magnitude from mike israetel is talking about? he sometimes mentions that compound movements would mostly have a higher RSM than isolation exercises. so e.g. a set of squats would most likely produce a higer stimulus for the quads than a set of leg extensions could produce. how does that apply here?
It is definitely valid. You just need to factor in the stimulus vs fatigue cost of the exercise. If you choose squats over leg extension, you might not be able to perform as much volume, it might make training sessions less time-efficient, and it might compromise subsequent exercises in the training sessions. That being said, it will likely produce a great hypertrophy stimulus 💪
Your muscles don't know and don't care what exercises you are doing, but your hormones do know and they do care and they stimulate muscle growth depending on what type of exercise you are doing....
It is as simple as this: compound lifts (Do them at the start of your routine, aim for lower rep range to generate mechanical tension and be energy efficient) (isolation lifts do them at the end of your routine and aim for higher rep ranges to generate metabolic stress and also be energy efficient) you need both mechanical tension and metabolic stress to maximize hypertrophy 👍
This is a good practical recommendation 👍
What rep range would you suggest for like biceps and triceps?
@@jimfort1766 most biceps and triceps exercises are isolation so my recomendation is to train them in the high rep range (15-30 repetitions). As long as you progressive overload between training sessions (assuming your technique, positioning, and tempo) are standarized then you will most likely be gaining muscle. I suggest first progressing in reps and then adding weight, e.g. use the same weight in an exercise and aim for 15 reps in all your working sets, then the next session aim for 16 reps, then the next session 17 reps. THEN the next training session add weight but now get back to 15 reps and repeat the same process over and over again. 👍
Thank you I’m slowly learning
No.
This is like HIIT (High Intensity Interval Training) vs LISS (Low Intesity Steady State).
Similar, but not exactly the same 🤔
I was told many years ago that compound lifts that target larger muscle groups such as bench, squat and deads can increase Testosterone in men and can improve overall performance, strength and mass. Is this mostly bollocks?
It is true to some extent. However, any changes to hormone levels within the normal physiological range don't really have any substantial effects on muscle growth 👍
See I thought the hip thrust was a compound movement. Most people refer to it as one and your knees are extending in the hip thrust so it has to be multi-joint. But the study you included has Hip Thrusts as single-joint. It does "isolate", or rather emphasise the glutes but surely its still compound going by this definition.
Yes, I would technically define hip thrusts as a compound lift, although it primarily emphasises only one muscle group 👍
Personally I also see it as a compound exercise. The primary muscle is the gluteus, but secondarily the hamstrings work.
It has hip flexion and extension and knee flexion.
And it's an exercise that fatigues me and where I can lift a lot of weight.
@@demeroldemerolforgodheista9793 To be honest I think that compound and isolation exercises should be separate terms from multi and single joint. Like an isolation exercises should be an exercises performed large emphasis on one muscle group with the intention of hypertrophy for that muscle group or where that muscle group is the limiting factor. Theres no point having different terms if they mean the exact same thing.
Can you make a video about isometric exercises for hypertrophy ,pleas?
Isometric training probably isn't as effective as dynamic training for muscle growth 👍
nice vid
cheers 👍
"splash over - effect" Jason Blaha
Hi FHP. Barbalho research are full of fake data, many of which are currently under review. Some are pulled down form many platform.
I was aware that this group had some flawed data. However, I didn't realise all of their studies were flawed - I thought just the ones that had been retracted 🤔
@@FlowHighPerformance1 the last time I check, they didn't provide any reasonable explanation for their data of any kind. I don't think Barbalho is a good source anyways.
Thanks for notifying me of this. Will definitely remember this for future content 👍
@@FlowHighPerformance1 glad that I can help. Love your contents !!!
𝓟Ř𝔬𝓂𝔬𝐒ϻ 👍