Stop Doing Isolation Exercises Like This! (3 BIG MISTAKES)
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Isolation Exercise Mistakes: In today's video we're covering 3 common misconceptions when it comes to compound vs. isolation exercises. Whether it's chest isolation exercises, back isolation exercises, arm isolation exercises etc. these are three errors to avoid if you want to build muscle optimally from your bodybuilding workouts. These isolation vs. compound exercise mistakes relate to the topics of progressive overload, rest between sets and mind-muscle connection. More specifically to the idea that compound exercises are where you should focus on progressive overload whereas during isolation lifts you should just focus on the pump/"feeling the muscle"... that very short rest times are fine for isolation exercises... and that the mind muscle connection is more important on isolation exercises vs. compound exercises. Get all 3 of these muscle building mistakes corrected and you'll definitely see an improvement in your muscle growth. Related Tag: best isolation exercises
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The last mistake was spot on and mastering this becomes super important the more advanced you get.
I like your channel.
I like the massive smashing sound at about 7:40 when Sean says "doing curls like s complete idiot"...
Man
The bicep scene was hilarious
😂😂😂😂
Thoroughly enjoyed it
Agreed with all u said.
As the great Dom Mazetti said "Lateral raises are probably the lightest exercise you'll do..... SO GO AS HEAVY AS POSSIBLE!"
The Brofessor! 🤓
i.e heavy as possible without cheating, without losing form
“Get cut, get butt”
- Dom Mazetti
I started working out 5 months ago ,working on progressive overload on every exercise and have improved alot but lateral raises ,i still do them with the same small dumbbells as my first time and i still fail at 10,11th rep and cant do 4th set
@@aucata268 I wouldn’t be too concerned about that. It’s normal to progress very slowly with that exercise.
0:55 Focusing more on feel than load
3:15 Shorter rest times each set
5:35 Feeling the muscle is more important
That last one is such an interesting perspective. Thanks for this great info!
Thx!
Thanks mannn
Thanks.
San blabbering this video
I disagree with all these points on a number of levels. Sean is very robotic and doesn’t seem to know that people are different in many ways and tailoring techniques is important. He speaks as if what he is saying is a rule for all. Very fixed mindset.
@@centreman5 You can’t just disagree with biology, dude. Every humans beings muscle building mechanisms work exactly the same.
Today I realized that the background is actually a still image. I always thought the recents videos were actually shot in a gym. Nice camera and video work Sean!
The mind-muscle connection point is spot on. I always found it hard to get it with the chest and spent a few weeks stressing about it. Then I decided I'd just focus on the progressive overload element with bench pressing and full contraction with crossovers, even though I still couldn't feel it with some reps. A month or so later I noticed my chest was growing, months down the line it's still growing and I woke up with DOMS in my chest this morning so the muscle has obviously been worked.
Take home: don't sweat the MMC too much and focus on if your lifts are progressing; the latter is a better indication you're growing.
It's always the people who switch up their workouts all the time to "shock" the muscle who have made zero progress and have looked the same for 5 years.
Sure dude, except Arnold Schwarzenegger of course who highly recommends it 😂😂
@@kendunn366 I guarantee Arnold was already big before changing up all his exercises. I guarantee he used all the Staples, all compound movements to get to his size.
@@jasonhughes6896 Yes, you're right. During his first few years Arnold used a 5×5 program, similar to the one used by his idol Reg Park.
@@MrClassicmetal steroid program
@@CountBeetle ?
I always struggle with "am I doing this right" I don't have a spotter, always go by myself...so, these video's help ALOT. Yes, I DID download the Custom Training & Nutrition Plan.
Ever since I started working out a couple of months ago, I’m happy I’ve been following most of the advice Sean and other TH-camrs I trust and follow. I’ve seen much progress in my workouts and have come to further appreciate the amount these great TH-camrs have saved me
Hi Anthony, just to say that everyone makes great gains in the first few months whatever they do. My advice is forget the TH-camrs and just stick to the basics for now and only make changes in a year or so when the gains slow up. And DON'T go too heavy or you will get injured and put back. We have all been there believe me.
@@dataflowc well the advice advice you’re giving here is the exact advice Sean and other TH-camrs I follow also give. Hopefully more people can come to understand those points as it leads to most of the muscle growth besides nutrition
Mind Pump too
Tbf, During your first few months you could literally make gains by randomly swinging a 10ib dumbbell around.. lol
Thank you for all the sound advice.
Totally agree. If you’re doing an entire lift with cheating your form then you need to lower the weight. But if the last couple reps of the set require a little bit of form cheating within reason then I always want to get closer to true failure and that’s the way to do it!
Thank you for telling us to rest as long as needed because people will have us out here close to death because you're panting and tired and you don't need to push yourself to hop into that next set after 30 seconds.
100% spot on with all points! My workouts all typically include a combo of compound & isolation exercises, pushing to within 0-3 RIR for all working sets, sometimes going for a few cheat reps on isolations past failure 💪
He's spot on about the mind-muscle connection on compounds. It took me MONTHS to figure out how to actually work my lats on lat pulls. Just yanking the bar down doesn't do it. That just fries the biceps
Great video.
7:27 made me Spit out my water LMAO 🤣
Resting is important but I get so annoyed when one person is just sitting on the equipment browsing their phone. I usually leave the equipment and lap around the gym to give others a chance to use the equipment. If everyone cycled through like this then nobody has to wait on somebody else
"If you don’t curl like a complete idiot…." Clearly Sean hasn’t watched people curl at commercial gyms recently 😂
I dont have a commercial gym in my area bc I live in the sticks but even at a small local gym most have no clue what they are doing. They look the same the last 2 years and made no progress in physique or strength. Or fat loss for that matter. They notice my prprogress and ask me what I fo and after I tell them they make excuses that they are still bulking as if that's the reason they build no muscle and have zero discipline when it comes to nutrition
@@ManiacFitness I've learned, over the years of being asked for advice and feedback, to gauge whether the person asking actually wants advice, or whether they want to hear that what they're doing is correct by some measure or other.
Thanks Sean. I noticed that I didnt train as hard today because of number 3 and you saved me once again. Blessings! ☮️
8:00 - THIS! THANK YOU! I see a lot of people lifting like this and they think they're these perfect fucking fitness guru's or something because they do everything with "flawless form". The thing is, how is that remotely challenging them? They're almost never progressing in weight. Like you said, it can actually hold back your gains in the long run. Facts 💯
Athlean-X title: ISOLATION EXERCISES ARE KILLING YOUR GAINS!!
But he also says the best muscle building exercise for triceps is the tricep extension which is an isolation exercise. LOL!
@@12106445 he loves using clickbait titles
Stretching is killing your gains!!!
@@tayedwards600 If you dont do it Jeff’s way its killing your gains
"Ok guysJesse is going to DEMenstrate what I have just explained to you..watch as he does the overload
"I think that actually limits muscular overload in the long term" 8:41
Spot on!
in my early training months i used to be this robot 😂 and that is sooo true what you said about the muscular overload regression!
7:28 had me dying...especially that second rep!
Man gained so much knowladge from your vids ı am litterally evolved in training styles and frequencies thanks for all of the things you mension ı now think its necesarry to get help from a coach or smth .
I’ve only recently started giving myself more than 50-60 seconds to recover from my isolation sets. I was definitely cutting my rests short for ages, because I train hard. Glad you’re giving good, underdiscussed information!
2-3 minutes for compounds
@@GUITARTIME2024no
*sean's bicep veins staring at me the entire video* 👁👄👁
7:29 sean videos will be serious and informative then have a clip like this thrown in
One thing that makes you stand out is your honest and wise with your information. Don't loose that thanks and all for free
Man This guy has spot on info.
Finally someone talked about the time between sets. If I go hard and always try to progressively overload, it's almost always impossible for me to rest for less than 2 minutes. I wonder how some people rest for only 60-90', but I think we all know the answer :p
Mmmm... PEDs...?
Myoreps?
Either PEDs or being lazy, that’s what I was going for. Myoreps are a good technique that the average joe in the gym probably has not heard of.
Great video! Been following you for 10 years and you were one of the first guys who motivated me to get ripped and clean my diet back then. Will be watching your videos to get back in the game.
Idk how many great videos more this guy needs to do before his channel finally blows up….
7:30 I laughed pretty hard at this
This is the type of information that needs to be up there! When I was new to lifting I kept hearing a bunch of BS that I wish I never heard! This stuff is gold!
One of the best advise videos so far, Sean. Thanks!
This is The best trainingchannel out there, Great info!
all these points are spot on! I've learned these myself over the years by trial and error. a this point my own mindset is to train every exercise with equal focus, use good form but not so ultra strict that i stall because of it, and rest long enough to give my all for each set. Avoiding injury is a huge factor at 54 years old as well so after several weeks of running a certain program i vary the rep range for the next several weeks (while still sticking to the core basic movements). this has been a huge benefit for avoiding chronic achy joints. great vid Sean, thanks!
A quote from Lee Haney stimulate don't annihilate!
Really glad I got a video recommended from you a few months ago. It's really helped with how I approach my workouts nowadays. Thank you 👊🏽
Absolutely the best of TH-cam fitness.
Straightforward, experience based training knowledge.
I use more of his techniques than any other.
Live your vids bro, but if I wait 1 and a half to 2 minutes in between sets, I’ll end up in the gym for 2 plus hours.
Ur right on taking rest, i keep upto my breath goes normal but until body starts cool down.
Overdoing reps just makes more body pains.
Jujimufu’s shoulders exploded from doing the side lateral machine with progressive overload. This vid was spot on
And here I thought it was the trembologna sandwiches 🤷♂️
Started your custom training and nutrition program yesterday. Simple but challenging. Just what I need right now.
Just signed up for mine about an hour ago. Hope to get it by tomorrow or the next day
7:28 is GOATED acting. 👍🏼😁
I personally feel like working on your mind muscle is extremely important (of course it depends on the body part & the exercise). I always made it a goal to have good form when doing my exercises but it wasn't until I actually started focusing on that mind muscle connection that I saw bigger gains in certain muscle groups. Regardless of focusing the muscle or not you're gonna get a good workout as long as you have proper form & what not but I've definitely seen better improvement with my gains with taking the extra emphasis on squeezing my muscle & really feeling it. One good example of this is when I do incline cable flies I make sure that once I get the cables in front of my chest with my arms extended to not just stop there but to really squeeze my chest & push my arms out that 1cm more or whatever. Little things like that help fatigue you better & really help with progressing I've found. I also don't really focus on strength gains but more so hypertrophy & body building in general, for other people I can definitely see how this isn't so effective for strength gains.
Sean.. Keeping it Real! Thanks.
Sean - putting tne strength back in science.
Good video, man. People get so caught up in the nuances of training that they forget training hard is 90% of the equation.
His face on those DBell curls, omg I'm dead!
Sean, that last point is absolutely spot on and very rarely referenced or considered. Thanks... again!
A compound exercise is a multi-joint exercise... with or without synergistically stabilizers via exercise selection.... isolation exercise or single joint exercise with or without synergistically stabilizer muscles via the exercise selection!
i find its easier to get a mind muscle connection on isolation exercises and use that was a tool to help me learn how cultivate mind muscle connection into compound lifts
For 2nd point, it's okay I'm doing myoreps and I'm loving it. 😎
Yeah Sean don’t know wtf he talking about sometimes but it’s annoying because he’s always convinced he’s right. It made sense him reading his posts from when he was a kid because he’s the same way now just dialed down a little
Sean, I really appreciate the effort you put into your content. I’m in my 50s and I’m getting into a strength training program. It would be great to see a series that uses cable machines to get a proper workout for muscle building. I don’t have access to free weights and frankly I can’t run the risk of injury lifting with free weights on my own.
They’re all over the internet. Do a search.
You should have more subscribers! I discovered your channel a few days ago and have watched a lot of your videos! Also, I unsubscribed from a lot of channels that you have called out! Keep up the good work and I hope that a lot of people find your channel!
Aight have rewatched the video and this is what I got from it: You shouldn't treat isolation exercises as pump exercises and instead focus on progressive overload on isolation exercises as well.
I disagree, Isolation exercises are not the best for progressive overload because of multiple reasons. First it's difficult to continue overloading, you will get close to a limit pretty quickly. Second PO on Isolations is more risky, just think of always increasing the weight on leg extensions and the effect on the knee joints. I don't say it will definitly destroy your knees but it just might. Third, Isolation exercises have merit especially with pump work. They are the perfect tool for metabolic stress and sarcolasmic hypertrophy. While compounds are horrible for that(imagine doing dropsets or myo reps on squats or deadlifts, your cardio would give up before your muscles do, also the risk of injury would dramatically increase because you would fatique stabilisation muscles.)
So jeah, there is a reason why people treat isolation exercises as "Pump" exercises, because they are perfect for that. And if you want to have progressive overload on specific muscle groups you would get that from compound exercises(e.g doing chinups and overloading it for biceps growth). That is why they work so well together and complement each other so well.
Then the part with the resting periods. Sure you could rest 5 minutes on isolation exercises, if you treat them as a source for heavy mechanical stress(but why not do that with the compound exercises instead?). But when you use them for sarcoplasmic hypertrophy or to create metabolic stress then resting too long is conflicting with the goal of the training method.
Another problem: The research you showed from Shonenfeld is limited.
First it was all performed with 8-12 reps. So they didn't compare different training methods, e.g metabolic stress methods to standard sets. So it's difficult to say now just dump all the metabolic stress methods(e.g doing only small rest periods or something like drop sets) because it was shown that longer rest periods help grow muscle in that limited study with a limited time frame, limited parameters and so on.
That is the main problem with fitness advice nowadays.
Then the Mind Muscle Connection Part:
Yes the mind muscle connection is more important for isolation exercises than it is for compound lifts. Don't remember the study anymore and who the author was, maybe Shonenfeld maybe Bret Contreras probably the latter. Just watched a podcast about that topic. And it's better to focus on external cues with compound exercises while internal cues are better for isolation exercises.(I think they talked about it in this video: th-cam.com/video/e59WVQ3Gk-8/w-d-xo.html)
One thing i have to agree with is that focusing only on mind muscle contraction and now allowing for a bit of cheating might be a problem. Even tho that is just speculation on your end.
regarding the rest period thing, i feel ya but i just don't want to have to pay rent at the gym too...
Sean… I subscribed you your channel a few days ago because I was impressed by your approach to your videos. No fluff and real advice with attainable goals. Thank you for the content my friend.
Best video as always
8:49-8:52.damn.that was a very helpful information
The Best as always 💪🏻👍🏻
Excellent points! I think that rather than focus on muscles connection people should focus on correct form and technique, this way everything else comes together by itself.
Bravo sir! The mind-muscle connection is way overdone. Everybody spewing it. Unless you are magic you will not move the weight without using muscles. Very refreshing sir 👍
Great points as always! Hopefully some of the internet's form police will take note and stop critiquing everyone all the time.
Very valuable information Sean. Appreciate it. ❤💪
Intro is BOMB, Sean!! Love it!!
Agreed. Technical rigidity could kill the fun of working out.
Oh yeah dude 😎 great post 📯
You are so inspiring, informative and clear. Thanks 👍
There actually is a pretty good reason for that first advice: focusing on the "feel" in isolation exercises can help engage those muscles more accurately in compound movements, hence progressing faster and developing a better form
PureForm is great !
I took 3 scoops and can see through walls.
Broke my bench PR and even grew an extra leg, thanks Shawn !
😂 What
another great vid sean. keep it up man
Thanks for education. I was one of those who felt I had to do all reps with perfect form.
Great video
Love the curls @ 7:29!
I’ve been body sculpting for years, in fact I have a physique similar to yours just a few pounds lighter though. You give great advice as a sponge I soak in the good and squeeze out the bad information.BTW i’m doing all of this with MS heart disease with a pacemaker implant.
Ok cool
Thanks Sean
Thx Sean
This is going help me push harder effectively instead of being so mentally exhausted focusing on perfect form.
This is an awesome intro 💪🏼
Great content as always, Sean! I really like how you point out basic fundamentals and applying current research. Cheers man!
Great info! Glad I found your channel!
9:00 i think this part can kinda be compared to a dropset. If your biceps fail on the last extremely strict rep, those looser more natural reps *do* relieve a bit of the stress on the biceps, but barely different from the way a dropset would do it, so it *is* still beneficial (afaik)
Well said. The "loosening up on form" might be compared to a dropset in a much smaller margin.
curling to failure on heavy sets got me bigger biceps even with swining here and there .simple as
So excited everytime sean has a new vid, another high quality stuff💯👌
His advice is trash. Refer to Team 3D Alpha
Such amazing and underrated content as usual Sean. Love the vid
Smith machine for seated calf raises! Damn, I never thought of that.
Great vid as usual, thanks Sean. The curl scene made me LOL!
i completely agree, some people end up doing conditioning with isolation exercises rather than stimulating growth.
i think you should put subtitles for people around world who have better access . thanks
#2 Phones have timers, use them. It's a good way to get a feel for appropriate rest periods, and also gives some kind of standard to gauge your recovery against. There's a decent body of research on rest periods, and probably worth the time to review if you're planning on taking your training seriously.
Bro i love you
Lolol the clip of you doing curls like a madman and than falling forward had me dying laughing bro 🤣 love your content mate! You give great no bullshit info while still having some humor mixed in! Much love man keep up the great work!
7:28
Thanks to this video ill always curl like this
But bicep curls are easiest at top and by moving elbow forward you place forearm in vertical position sooner which means you get weight sooner to position where holding that weight requires 0% effort. When weight goes through your forearm bicep is not in play which is exact same thing when you let weight to go all the way down without any bend in elbow. You seem to do that too + you don't control negatives. You do know that to build muscle means that you have to damage it first.
Spot on with rest time, I hate those who say rest 60/90 seconds... cardio crap!!
#1 has originated from the thing that compounds are easier (and more suitable) to progressive overload since you can easily add just 5lbs to the total barbell load. Whereas at isolated stuff (mostly with dumbbells) next step is some 5lbs increase to ONE dumbbell, which is usually too big sudden leap.
Hi Sean, you seems to be legit, i got your free program for starters, been training for 2 months. I am 56 years old and one of the excercises was pull ups :). You lost me there. But thanks for the program.
Often times we get the what to do but not enough of what not to do! Terrific advice here. Keep up the great work man 💪💯
Thanks Sean no B.S love the video 💪🏽