Compound Workouts vs. Isolation Workouts

Compound Workouts vs. Isolation Workouts

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Compound Workouts vs. Isolation Workouts

 
The major difference between a compound workout and isolation workout is the number of muscle groups and joints used during the action. Like the name suggests, isolation workouts focus on single muscle groups or joints and are used for minor tweaking. Compound workouts focus on more than one joint and muscle group and are arguably the best type of workout to achieve maximum results in the shortest amount of time. You essentially work multiple muscles in one motion.

 

Compound Workouts

 

Whether you’re a beginner lifter or a seasoned one, compound workouts are done and should be done by everybody. By using multiple muscle groups and joints doing one movement, you are maximising returns and build more mass compared to isolation workouts.
 

List of compound workouts:

 

  • Shoulders:

    Military/ Shoulder Press
    Arnold dumbbell press
    Smith machine shoulder press

     

    Biceps:

    Dumbbell curl

     
    Triceps:
    Dips with or without weight

     

    Chest:

    Barbell bench press
    Dumbbell bench press

     

    Back:

    Bent over-barbell row
    T-bar row
    Seated cable row
    Pull ups/ Chin ups

     

    Glutes:

    Leg Press
    Squats

     

    Quads:

    Squats
    Lunges
    Leg Press

     

    Hamstrings:

    Deadlifts

     

    Calves:

    Donkey calf raises
    Smith machine raised barbell calf raises

     

    Everything:

    Barbell back squat

 

Isolation Workouts

 
Isolation workouts should really only be done once you have a foundation of muscle already in place and want to balance yourself out. For example, your biceps may not be as big compared to your triceps, so you do concentration bicep curl to even them out. We recommend beginners don’t do isolation workouts because it’s not your best bang for your buck.
 

List of Isolation workouts:

 

  • Shoulders:

    Dumbbell lateral raise
    Bent over reverse dumbbell fly
    Plate steering wheel

     

    Biceps:

    Bicep curls
    Hammer curls

     

    Triceps:

    V bar extensions
    Rope extensions
    Skull crushers

     

    Chest:

    Dumbbell fly
    Cable crossover

     

    Back:

    Look at compound workouts

     

    Abdominals:

    Plank
    Leg Raises
    Window wipers
    Cable crunches

     

    Quads/ gluteus:

    Squats
    Walking lunges

     

    Hamstrings:

    Leg curls
    Deadlift

     

    Calves:

    Calf raises with dumbbells/ barbells

 

Like what we wrote? Also have a read of our article on verticle and horizontal pulling exercise for maximum back growth!

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