Choose compound training or isolated training? Which one is more suitable for you?
Hello everyone, my name is Saipujun. Compound training VS isolated training, which one is more suitable for you? Let’s talk about this issue today.
Recognize compound training and isolation training
1. What is a compound training exercise?
“Composite training action” refers to this action that requires multiple muscle groups at one time, and two or more joints can participate in it to complete the action. For example: common pushing, pulling, squatting, and lifting.
[image error]2. What is an isolated training exercise?
“Isolated training action” means that this action may only need to use one muscle group and one joint can be completed. For example: chest clamping, curling, lateral lift, leg flexion and extension, etc.
You might say that you are involved in chest clamping, wrist bending, elbow, and shoulder joints. This needs to be explained. In curling, the elbow joint is mainly moving, and the wrist joint does not produce obvious flexion. The wrist and elbow movement in the chest clamp is also small, mainly because the shoulder joint is horizontally abducted and abducted, so it is regarded as a single Joints, training in isolation.
[image error]3. What are the advantages and disadvantages of compound training?
Advantages: weight can be applied, which is conducive to the growth of large muscle groups; wide radiation area, can train many muscles at the same time; high calorie consumption.
Disadvantages: The movement technique is more difficult to master; the stimulation of the auxiliary coordination muscle group is not accurate enough; the risk factor is greater in the case of exhaustion, so it depends on assistance and protection, and requires higher training experience and level.
[image error]4. What are the advantages and disadvantages of isolated training?
Advantages: Because the participating muscle group is single, it can achieve the purpose of accurately stimulating the target muscle group, that is, “where to hit it”; it can make full use of exhaustive training methods, and it is relatively safe; the technique is relatively simple and easy to master.
Disadvantages: Cannot use larger training weights.
[image error]Comparing compound training and isolation training
Weight has been mentioned repeatedly above. Many people will say: We practice fitness and bodybuilding, not powerlifting or weightlifting. Is weight really that important?
Saipujun can tell you very responsibly: For natural trainers, weight is really the most important thing! It’s just that for different sports goals, the importance of weight is different, but it is always the first.
[image error]Whether it is muscle gain or strength gain, whether it is the myofibril proliferation responsible for strength growth, or the sarcoplasmic proliferation responsible for the size of the circumference, the benefits of mechanical tension are far greater than other factors such as metabolic stress and muscle micro-damage.
Compound training is more suitable for heavy weight and low repetition training, taking the route of increasing mechanical tension; isolated training is more suitable for medium and small weight and multiple repetition exhaustion training, taking the route of creating metabolic pressure and creating more muscle micro-damages.
[image error]Therefore, for the growth of muscle and strength, compound training is better than isolation training. In fact, a large number of experiments have proved that compound movements can stimulate the body to produce more muscles to synthesize hormones.
Use compound training and isolation training
If I tell you that the training should be based on compound movements and isolated training as a supplementary training, you will definitely find it too foolish, although this is indeed a correct principle.
1. Choose what kind of training action should be closely related to your training goal.
[image error]Strength-focused trainers should focus on the combined actions of pushing, pulling, squatting, and lifting, as well as their auxiliary training.
However, their auxiliary training is often compound movements. Are you surprised or surprised? For example, the narrow bench press and the pause bench press are related to the bench press, the neck squat, the pause squat, the half squat, and the box squat are related to the squat.
[image error]Trainers who focus on gaining muscle can implement the training principle of “combination first , isolation second” . For example, practice chest pressing outside of bench press, side lift outside of press, and leg flexion and extension outside of squat.
2. Choose what kind of training should be based on your actual situation.
There are many factors that can be considered in your actual situation, such as: training years, actual muscle mass and strength level, and physical health.
At the very beginning of training, isolation training is very suitable for novices to find the feeling. For example , it is easier to find the feeling of contraction of the two heads in curling. But this period is very short, and different people will pass this stage from as little as a few days to several months.
Soon, the trainer will learn compound movements with a small load, and grasp the accumulation of muscle mass and strength during the initial one to two years of fitness. It can be said that the past two years is a “bonus period” for novices . If you do more medium and heavy weight training, you can increase your muscle mass and strength to a pretty good level.
If you are a senior trainer who has been training for more than three years, has a solid foundation, and has considerable strength and muscle mass, there may not be much potential to be tapped at this time. You can appropriately increase the proportion of isolated training and focus your energy on local sculpting and control of body fat rate.
Another thing to consider is your own health. For example, some trainers who have functional defects or illnesses are really not suitable for compound training exercises, so they can only choose safer isolation training.
In short, training to combine their actual dan, learn residue, Pa learn learning methods are not universal, suitable co-own is the most efficient.
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Choose compound training or isolated training? Which one is more suitable for you?最先出现在Sports ideas。
