Author: Maggie Geil, Lift With Mags
NASM CPT, Bodybuilding & Resistance Training Specialist
2 Minute Read
There are so many different exercises out there, it can be hard to know which ones to choose and what to do first.
To clear up the muddy waters in fitness, we first need to understand two main different types of exercises: Compound movements and Isolated movements.
COMPOUND MOVEMENTS:
Compound movements incorporate multiple muscles to execute the movement. For example, a Barbell Squat incorporates all quad muscles, hamstrings, glutes, calf muscles, spinal erectors, abdominals, lats, etc. Knowing this, the argument can be made that the squat is a full body exercise. However, that is a discussion for another time.
Some more examples of compound movements include, but aren't limited to:
bench press
deadlift
lat pulldowns
overhead press
lunges
hip thrusts
rows
It is recommended to start your workout with the most challenging compound lift for that days muscle group, especially if you're new to fitness! I would not recommend any Pre-fatigue strategies to someone just starting out, simply because of the required mind-muscle connection and muscular coordination that weightlifting demands from us to ensure proper form and to decrease risk of injury (again, another discussion for another time).
ISOLATIONS
First, let me start by saying that there is no way to COMPLETELY isolate one singular muscle. Even doing a leg extension works all 3 individual quad muscles (yes you have multiple quad muscles in your thighs). However, what we CAN do is isolate a GROUP of muscles located in the same area of the body.
Knowing this, here are a few examples of isolated movements:
bicep curl
shoulder raises
triceps extensions
leg extensions
leg curl
calf raises
shoulder shrugs
hip abductions
hip adductions
These are the kinds of movements you'll find in Pre-fatigue strategies before going into a heavy compound movement, but if you're not an advanced lifter, start your workouts with the compounds and save the isolations for the end to minimize risk of injury.
Here is an example Leg Day routine following the Compound -> Isolation suggestion:
Barbell Back Squat
Barbell Romanian Deadlift
Dumbbell Lunges
Leg Curls
Leg Extensions
Calf Raises
For a more personalized workout routine, click the button below to browse my programs, PDF workouts, and services.
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