Isolation Exercises: You Still Need Them
The fitness world is starting to come around now. There is still a lot of crap out there, but better concepts are becoming much more prevalent. There are myths floating around the fitness world that just never seem to be totally abolished. On the other hand, there are many incidents where certain theories or practices are being completely wiped out because there is thought to be a better practice. We are in an industry of extremes. It’s either one way or another. Me? I like to sit on the fence sometimes…Compound and Isolation Exercises
If you know this already, skip to the next heading! A compound exercise is one in which you stress several muscles at once. Bench Press is a good example. Pecs, Delts, Triceps…the lot. An Isolation exercise is one where you use only one muscle or muscle group. Tricep pushdown for example, you basically only use the triceps group and is therefore regarded as an isolation exercise.
Compound Exercises Are Better
Yes they are. They really are. No arguments there. Why are compound exercises better?
• Full Body Stimulus means more calories burnt
• Using more muscle groups you are stronger and can get a bigger stimulus
• Save time, more bang for your buck
• More functional and sport/ life specific i.e. dead lift
• Basically a weight lifting program with compound exercises will give you a far more efficient workout.
But…
Isolation exercises are OK too. In fact sometimes are really necessary. There is one important point here that we often forget. You can’t be strong in something in a compound movement, if you aren’t strong in isolation. A big example that I always harp on about is the glute.
If you can’t activate your glute in isolation, then you sure won’t be activating it during a squat when you need it most. Many people have issues with glute activation and really do need to learn to get it going before they can perform efficient compound movements. A weak glute leads to other issues, over compensation in the lower back amongst many others. In a case of someone with a really weak left glute, it would be necessary to teach them to isolate it, get them to activate again, and then slowly integrate it into a compound exercise like a squat. Not only will this lead to fewer injuries, this will more than likely lead to a much bigger squat!
Rehabilitation requires isolation. If you are returning from a knee operation, as much as you hate that leg extension, there is a fair chance you are going to need to do it, or a very similar exercise to gain some basic strength back. Trust me, I hate that machine more than anything!
There are other reasons people do isolation exercises. A big one is aesthetic reasons. You want really big biceps? You probably need to do some extra bicep work on top of your compound work. Bodybuilders are a group that needs to isolate. But, if you look closely at their programs, you will find they focus mainly on compound exercises, and then do extra isolation work to get extra stimulus and burn.
So…?
I have no doubt, and will never argue that a program made up of compound exercises is much better. If you can perform compound exercises efficiently you will generally have no reason to isolate, you will be giving all of your muscle groups a big enough workout. What I am trying to get at is we don’t need to be so absolute about the statements we make. Isolation exercises have their place, used correctly and in the right context they are extremely important. It may seem obvious, but the fitness industry is one of many bandwagons, people jump on and off without thinking. Stay smart!
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8 Responses to “Isolation Exercises: You Still Need Them”
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Tight Hips?
Long term pain from shortened hip muscles can mean permanent hip, knee and lowback damage. Target the muscles involved with specific Stretch Away Pain exercises to reduce and eliminate hip pain. Muscle pain is due to muscle shortening.
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Lauren,
Funny to see this article here today. I just wrote something that makes the same exact point today and then came here to see this article not very long after I finished (anybody reading who doesn’t know what I’m talking about — I run a little blog of my own). I like the point that you make about extremes- alot of the men’s and women’s magazines hype mostly isolation movements for cutting a little line in the top of your bicep. This doesn’t mean that they are useless… they are just overused by some.
Thanks
Hey Jason
I guess it is a popular topic! People do tend to jump on and off bandwagons in the fitness industry. We need to slow down and consider things a little better.
Cheers,
Lauren
Hey Lauren,
I agree that the industry often is too extreme, and often has a knee jerk reaction when there is some new information put out there.
A good example is stretching. Studies have shown that dynamic warm ups and mobility are superior to static stretching for warm up, but people have gone too extreme and omitted static stretching from lives completely, when it clearly has some benefits.
Hey Lauren,
Couldn’t agree more with this piece. Most women lack tricep strength to do decent pressups and lack the arm strength for pullups. There is most certainly a place for isolation work and it isn’t the waste of time that many are espousing.
Sure, I wouldn’t build an entire workout around it, but what’s wrong with wanting to look better in a t-shirt or strapless top in the summer? Can’t see that 10 minutes of arm work a couple of times a week is going to do any harm!
I do a whole heap of posterior chain work particularly with female trainees. Most of them lack initially in the lower back and hamstrings the strength to squat and pull effectively.
As you say, the industry is obsessed with trends and fads and many who write about it seem to jump on each one. As for me I prefer to stick with what gets the results (and the clients) in the gym!
Graeme,
Results are what matters.
You are right, there is absolutely nothing wrong with training for aesthetic reasons as well. Good point on the posterior chain work, a lot of people lack the ‘core’ strength to perform some of the big lifts.
Cheers
hey, i just read a post you did on psoas on stronglifts, was really good, i have a minor problem, which i thought could have been the psoas, i’ve started get back ache when running, someone said it could have been glutes, just wondering what you think? and if there are any exercises i could do to strengthen them up abit more if thats whats needed.
thank you
joe
@ ol_joe
Thanks for the kind words!
As a general rule, most people will have a tight Psoas and weak glutes. This can cause back pain, especially when running. Weak glutes will also lead to bad force transfers, and will put extra stress through your back. Do the stretching and release stuff found on the article, and incorporate the glute exercises.
You may have the opposite problem. To test if your Psoas is strong, stand on one leg, and hold your opposite knee to chest. Let go and try to lower that leg. If you are stable and can do it with no problems, then your psoas is strong, if you cant hold it and control it on the way down, your psoas is probably weak. This works because when the knee is above the hip in this test, your Psoas is in control of it. If it’s weak you will find you activate your back, you tilt forward, sideways, and even try to use your quads. Remember your Psoas can be weak and tight. You may need to release and strengthen.
I am also a big advocate of glute work. Generally peoples glutes aren’t strong enough. Get into some of that and regardless which problem you have, you will find that you transfer force a lot better when running. The bridges and lunges are a good place to start!
Let me know how it goes!
thank you, i tryed the knee to chest release test, i seemed to past ok, so am going to work on my glutes, like you suggest, build some firm buns.
its a good page you got going here, am going to have to take some time to read through some back posts.