Compound Lifts Vs. Isolation Lifts: Which One Builds Muscle Faster

When you are trying to build muscle which type of exercises are better…

…First, we must understand what the difference between the two lifts are to make a more informed decision.  Compound lifts involve multiple muscle groups to lift the weight while Isolation lifts only focus on one muscle.

The big question is which type of exercise will result in the most muscle growth. In this post you will learn the truth and will greatly reduce your learning curve. The knowledge that you will attain in this article will help you start seeing the results you desire.

Types of isolation exercises

  • Bicep Curl
  • Tricep PushDown
  • Leg Curl
  • Chest Fly
  • Shoulder Side Lateral

What are the benefits of isolation exercises

Isolation exercises focus on only one muscle at a time. If one muscle is bigger in the size or stronger then the other an isolation exercise can balance out your muscles.  These lagging body parts can be annoying so focus on isolating them.

While doing isolation exercises you have the ability to create mind muscle connection. This will allow you to feel the individual muscle contract which bros call “the pump”.

Types of compound exercises

  • Bench Press
  • Squat
  • Deadlift
  • Overhead Press
  • Bent Over Row 

What are the benefits of compound exercises

Compound exercises target multiple groups of muscle which means you get more bang for your buck! Because you can recruit more muscles, you can go much heavier on your compound lifts…..

….This will lead to more muscle growth because you are putting more stress on multiple muscles. This leads to a higher amount of hypertrophy. Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells.

The breakdown

Compound and Isolation lifts both have there place in your routine.

However, if you are trying to maximize muscle gain compound lifts are the way to go. When you are creating your workout program make sure to add compound lifts. They should be the backbone of your program.