What do you mainly do? What percentage of your execises fall into each category? Do you do more of one compared to the other and are there any particualr reasons for it?
Re: Compound vs Isolated exercises
both are necessary in their own way... but one should perform compound exercise before the isolated ones..because compound exercise require more than 1 muscles... and if you do isolated exercises first ( bicep curls.. tricep pulldowns ).. u wont be able to do compound exercises ( bench press, back exercises)..
my workout consists of 70% compound... and 30% on smaller muscles but i hit them very intensely though.
PS: great topic bro.
Re: Compound vs Isolated exercises
Work out for the sake of workout is like abstract art.
I am very output oriented. You set you goals you find the way to achieve it.
Cross training is very very important too.
For "bodybuilding only kinds" cardio has great importance too. It increase your ability to absorb oxygen into your blood. That translate into get ready for next set in shorter time. (restoring energy in shorter intervals)
Re: Compound vs Isolated exercises
Im a girl...so I dunno if I can say much, but this is what I do: Cardio blast first...sweat my arse off at high incline...then I hit the weights. I do bicep curls, tricep extensions, weighted squats and lunges. Oh and I also work my shoulders. However, I can't lif more than 18-20 pounds (I dunno if being a vegetarian has anything to do with that)...
But I do all this to get leaner and stronger not to look like Madonna (ewww). And I do have muscle definition in my arms and thighs.
What do you guys think? What more can I do get more defined, albeit lady, arms?
Re: Compound vs Isolated exercises
dont keep one exercise schedule..keep changing them...just so ur body dont get used to it..
Re: Compound vs Isolated exercises
Just keep on doing cardio and weights. It normally takes about 6 months before you notice any difference. To get stronger you need to push yourself to your limit. Try using more weight even if you have to drop your reps. 20 pounds is a decent weight for a average female.
Re: Compound vs Isolated exercises
Already good replies so far. Compound ones require more out of you. To my understanding, doing any kind of free weights falls under this category. Most of machine-based weight-lifting is classified as an isolated. One of the advantages of doing isolation ones first is to get into 'rhythm' just before hitting the compound ones. More as a warm-up. The muscles kind of get ready for the big showdown.
Re: Compound vs Isolated exercises
I guess if you do compound exercises mostly then you don't need to spend as much time in the gym as you work more than one muscle group in the the same amount of time.