If your working on getting more cut up and ripped for the summer so you can stunt on these fools. The 2 keys to getting ripped are Burning fat and adding definition to your muscle.
A great way to add definition is to do Isolation Exercises. I mentioned in an other post thatCompound Exercises are the best for adding size (and they are the best over all) but when it come to targeting a specific muscle and sculpting your body Isolation Exercises work well. Let me explain each.
What Are Isolation Exercises?
An isolation exercise is any exercise in which only one major muscle group is trained by itself. Typically, the movement is done in such a way where usage of all other muscle groups is avoided, which leaves one muscle group isolated and able to do all of the work.
Here’s a list of the most common isolation exercises along with the muscle it isolates/trains:
- Flat, Incline or Decline Flyes (dumbbell, cable or machine)
- Muscle Group Trained: Chest
- Lateral Raises or Front Raises (dumbbell, cable or machine)
- Muscle Group Trained: Shoulders
- Biceps Curls (barbell, dumbbell, cable or machine)
- Muscle Group Trained: Biceps
- Triceps Extensions (barbell, dumbbell, cable or machine)
- Muscle Group Trained: Triceps
- Leg Extensions
- Muscle Group Trained: Quads
- Leg Curls
- Muscle Group Trained: Hamstrings
- Calf Raises
- Muscle Group Trained: Calves
A compound exercise is any exercise that involves the use of more than one major muscle group at a time. Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruited secondarily.
Here’s a list of the most common compound exercises along with the primary and secondary muscle groups each one targets:
- Flat, Incline or Decline Bench Press (barbell, dumbbell or machine)
- Primary Muscle Group: Chest
- Secondary Muscle Groups: Shoulders, Triceps
- Overhead Shoulder Press (barbell, dumbbell or machine)
- Primary Muscle Group: Shoulders
- Secondary Muscle Group: Triceps
- Dips (on parallel bars with slight forward lean)
- Primary Muscle Group: Chest
- Secondary Muscle Groups: Triceps, Shoulders
- Rows (barbell, dumbbell, or machine)
- Primary Muscle Group: Back
- Secondary Muscle Group: Biceps
- Pull-Ups, Chin-Ups, Lat Pull-Downs (any type of grip)
- Primary Muscle Group: Back
- Secondary Muscle Group: Biceps
- Deadlifts (many variations)
- Primary Muscle Group: Posterior Chain (Hamstrings, Glutes, Back, etc.)
- Secondary Muscle Groups: Much Of Lower Body, Much Of Upper Body
- Squats (many variations)
- Primary Muscle Group: Quads
- Secondary Muscle Groups: Most Of Lower Body (Glutes/Hamstrings), Lower Back
HOW TO USE THEM
I want to present an analogy to describe what I believe to be a good approach to using both compound and isolation exercises.
I want to present an analogy to describe what I believe to be a good approach to using both compound and isolation exercises.
The artists receives their block of clay or stone and decides to make a piece that depicts the human body. The first thing the artist does is decides on the overall shape and dimensions of the body. The artist then carves off large pieces to get the general shape of the body created. Once the general dimensions are figured out they begin to shape the body parts focusing progressively on the finer details.
So the message in this story is that the artists creates the sculpture by working out the largest aspects first and moving down to the details or finishing touches last.
So how does this apply to getting fit and building the physique you want?
Compound exercises relate to the overall shape of the body, whereas isolation exercises relate more to the finishing touches.
Compound Exercises are like the sledgehammer and Isolation Exercises are the chisel
I personally believe that the majority of your weight room exercises should be compound movements.
Compound exercises should be a major part of your programs -in fact I would say somewhere in the ballpark of 80% compound to 20% isolation is a good ratio.
by: Brandon Carter
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