SCIENCE
TRAINING VARIABLE #6
ISOLATION
VERSUS
COMPOUND
❱❱ FOR STRENGTH
Strength programmes are
traditionally constructed on
compound moves such as the bench
press, squat, overhead press and
the deadlift. Powerlifters regard
isolation exercises as unnecessary
and time-consuming. Gentil et al.
(2015) emphasised this: “In order to
save time (we) can choose exercises
that target a higher number of muscle
groups at a time. This strategy can
increase training volume and reduce
the time commitment, which, in turn,
may improve exercise adherence
since lack of time is the most cited
barrier for an individual engaging in
any exercise programme.”
❱❱ FOR HYPERTROPHY
Isolation exercises have their place
in bodybuilding and correcting
muscle imbalances in athletes as
indicated by Ferreira et al. (2016)
and Gentil et al. (2015). Gentil and
colleagues also noted that adding
isolation exercises to routines can
be beneficial for muscle groups that
are not worked directly by compound
exercises.
❱❱ IN PRACTICE
Some studies speak against the inclusion of isolation
exercises in a training programme (Kompf and
Arandjelović, 2016; Ribeiro et al., 2016). Others recommend
that muscle activation depends on training from all angles
with both compound and isolation moves (Matta et al., 2015;
Wakahara, 2015).
When you only focus on the compounds you might neglect
some muscle groups (such as calves and posterior deltoids)
while only working major muscles (such as quadriceps and
anterior deltoids).
Looking beyond strength and hypertrophy, training
exclusively with compound exercises can lead to muscle
weakness or imbalances, which could significantly increase
the risk of injury (Bourne et al. 2015). Including isolation
work in your training also helps to overcome sticking points
in compound exercises as pointed out by Kompf and
Arandjelović (2016). M.E
78
Muscle Evolution
“ADDING
ISOLATION
EXERCISES TO
ROUTINES CAN BE
BENEFICIAL FOR
MUSCLE GROUPS
THAT ARE NOT
WORKED DIRECTLY
BY COMPOUND
EXERCISES.”