Weight Training Basics: Compound vs Isolation Movements

wYou may see me refer to compound vs isolation movements in future articles.

Let me explain what this means:


Compound movements are lifts which involve multiple joints and muscle groups.  Examples include squats, bench press, and deadlift.  The squat, for example, trains the quadriceps, hamstrings, and other muscles.  The knees, hips, and other joints are involved in the lift. 

The Squat--A compound movement

Isolation movements involve only one joint and target one specific muscle group.  The curl (pictured below), for example, only involves the elbow joint and the bicep muscle when performed correctly.

 

Curls--Isolation Movement

A well designed program (like Muscle Gaining Secrets) puts more emphasis on the compound movements.  Isolation movements have their place, too, but it is wise to do the compound movements first while you still have the most energy. The key to gaining muscle is to get stronger in the main lifts (like squat and deadlift).