Compound, Isolation or split?

[Davyy]

Just wondering..


For the first 6 months after I joined the gym I was doing isolation exercises, curls etc etc because that's what all the roiders seemed to do. Last month or so i've been doing compound exercises such as chest press, deadlift etc. I find this much much more fun and effective.


What do you?

[Gashman]

I have a mix of compound and isolation

[McGuire86]

'roiders' lol..

I use both, you'd be stupid not to use compounds.

[stinkycheese]

Get a decent level of strength & size with a 5x5 of the basic lifts ie Squats, Deadlifts, Bench press, Shoulder press & Pull-ups.

Then add isolation exercises to add size where you want.

[L33h]

i do both

[Carlvtr88]

Zapping your muscles doing curls for 2 hours is wasting ya time IMO.

I tend to start off ( after warm up ) with compound movements, using the machines.

Then after this I move on to curls and flys etc etc for the last 30 mins or so. I feel I get my best gains this way.

[Gashman]

I aim to be finished in the gym within the hour, anymore than that I feel you are doing more harm than good....

That's just my opinion though

[Carlvtr88]

I aim to be finished in the gym within the hour, anymore than that I feel you are doing more harm than good....

That's just my opinion though

Once you start overdoing it i think your balance of GH over Cortisol changes.

As you say, an hour ish max. If you're doing splits perhaps even just 45 minutes.

[McGuire86]

Zapping your muscles doing curls for 2 hours is wasting ya time IMO.

I tend to start off ( after warm up ) with compound movements, using the machines.

Then after this I move on to curls and flys etc etc for the last 30 mins or so. I feel I get my best gains this way.

Compounds should be focused on free weights