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Anonymous
Compound vs. Isolation lifts /fit/.
Debate the relative merits of both here.
Is there one that is superior to the other?
Picture unrelated.
>> Anonymous
isolation = shitty
compound = worth a real man's time

/thread
>> Anonymous
Superior for what?

Compound is better for the following reasons:

*Uses more muscle groups, including stabilizers
*Gain more useful/functional strength
*Quick to finish your workout
*When you use large muscle groups, your body releases more growth hormones, hence better muscle growth (hence SQUATZ)

Isolation might be better for:

*Developing particular muscles such as if you only want to work your long head tricep, and forearms, for better proportion
*Bawww, compound lifts are too hard


I'd say compound is better, because you get balanced, functional strength.
>> Anonymous
Compound:
Builds general strength
Movement increase neural efficiency greatly
Puts on large amount of muscle

Isolation:
Allows you to focus soley on a specific muscle that you want to bring up
Good for fixing muscle imbalances, and adding stimulation to muscles that might not see enough from your compound exercises.

The way I like to think of it, is that your compounds are for building yourself a house, isolation's are little things that make it a home.

So for instance, with my current workout plan, my calves go relatively untouched, as such, I train them using an isolation (normally standing calf raise) twice a week (I'd use the seated machine, but my soleus is okay, my gastrocnemius is the one that needs the meat)

my forearms go relatively unworked too, so I do some targetted forearm work

and because I don't bench to the neck with flared elbows like a faggot, I do flyes to make sure my chest is growing with the rest of me.
>> Anonymous
compound - the basis of your workout.
isolation - to strengthen lagging muscles in order to improve your compound lifts.
>> Anonymous
Okay so basically all the meatheads at the gym pumping endless isolation lifts when there is a perfectly good squat rack nearby are idiots?
Also RAGE: people that do half squats
>> Anonymous
>>119271
do you not see forearm gains from deadlifts? i've had great gains with heavy deadlifts, even using straps for super heavy, low rep sets. maybe try dumbell hammer curls too.

>>119292
the only thing worse than your description are meatheads using the squat rack to do isolation curls, without full extension.

and feel pity at half squats, not rage. they're wasting time, not making progress but are still "SKWATZ!" meanwhile, ass-to-grass folks sit and laugh.
>> Anonymous
>>119297
Deadlifts, shrugs, rows and chins all add to my forearm workout, but as a drummer, they have insane recovery capacity from my 5 hours a day phase. I also want more than just grip strength, I quite enjoy arm wrestling so I need strong flexion, and for balance extension.
>> Anonymous
>Also RAGE: people that do half squats
most people do like 1/10 squats
>> Anonymous
>>119301
ok. it sounds like you have a bunch of factors fighting against each other. high repetition activities like drumming may make size gains difficult in target areas like forearms.

are size gains in forearms really advisable considering the drumming and arm wrestling?

how often do you change your routine? number of rep, number of sets, weight etc.?

i've known guys on the arm wrestling circuit and quite often they have specific exercises they focus on for training, and then maintaining flexibility and good ligament and tendon strength.
>> Anonymous
>>119304
Yeah hence my rage. Especially when they squat a big weight with it.
>> Anonymous
>>119313
It doesn't make it difficult, forearms are one of my strongest point because they have huge recovery ability and I juice the hell out of it, I train wrist rotations (to get used to heavy torque, help me bend nails) static hold strength (all pulling motions) wrist curls in both directions to add mass.

I was more just saying they're not as hueg as I like forearms (I'm talking lee priest\mcgrath hueg)

Atm I don't really change routine, I stick to the same split of upper 1 lower 1 rest upper 2 lower 2 rest rest and I change reps\sets\form every week.

Some weeks I'll go heavier and cheat more, other weeks I'll incorperate isometrics, other times super light, higher reps, double the sets and decrease rest time etc, I make sure it's different everytime I'm in there, but the exercises stay basically the same because I'm hitting everything satisfactorilly atm (that includes use of isolation to supplement)

woot4rambling.

tl;dr

Drumming meant I can train forearms more, I like big ones, so I do, my program is the same but always different.
>> Anonymous
>>119257
Until the point of where your using 2x-2.5x your body weight on lifts, compound is better. After that, that maintain a steady development you need isolation.
>> Anonymous
>>119347
you're retarded. go home.