Best Isolation Movement Workout Routine
We have picked some isolation exercises that will be great after big compound lifts targeting the chest and shoulders.
Complete four sets of twelve repetitions of barbell bench press to kick off the workout. Then, you can move on to compound shoulder work. Finally, work your way through the exercises in the table below. This will further target those areas and maximize muscle hypertrophy.
If you want to include triceps in this workout, you can throw in some tricep isolation exercises, too. Adding triceps to a chest day is quite common since your triceps are already somewhat engaged during the chest exercises.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Dumbbell Chest Fly | 4 sets | 10–12 reps | 30–60 seconds |
| Cable Chest Fly | 4 sets | 10–12 reps | 30–60 seconds |
| Dumbbell Lateral Raise | 4 sets | 10–12 reps | 30–60 seconds |
| Dumbbell Front Raise | 4 sets | 10–12 reps | 30–60 seconds |
| Dumbbell Reverse Fly | 4 sets | 10–12 reps | 30–60 seconds |
Benefits Of Isolation Exercises
When you’re looking to sculpt your physique, isolation exercises allow you to target specific muscles with laser-like precision.
For example, if you want to grow your biceps, including bicep isolation exercises would be very beneficial. You could add them after training your back with exercises like pull-ups.
Hypertrophy In Targeted Areas
Isolation exercises are your go-to for building muscle in specific areas. By focusing on a single muscle group, you increase time under tension and muscle activation. This targeted approach can lead to greater muscle growth in the area you’re working on, helping you achieve your desired look faster.
One study found that the isolated core exercises activate muscles more than some compound movements like lunges with band resistance.
Balance In Overall Physique
You can create a balanced and symmetrical physique with isolation exercises. They allow you to focus on muscles that might be underdeveloped from your compound movements.
For example, if you struggle to grow your deltoids, you can target them by incorporating dumbbell lateral raises. This will help you build broader shoulders to match the arm thickness that you may be developing more quickly.
Strength In Lagging Areas
Isolation exercises let you target areas without relying on stronger muscles to compensate by allowing for better mind-muscle connections in lagging areas. Focusing on one muscle group improves neuromuscular activation and muscle fiber recruitment.
Neuromuscular activation means your brain signals muscles to contract. Muscle fiber recruitment activates more muscle fibers to increase strength. These processes help your body use muscles more effectively, improving overall performance.
Isolation Vs. Compound Movements
Compound exercises engage multiple muscle groups across multiple joints simultaneously. These movements, like squats or deadlifts, promote overall strength and functional fitness.
Isolation exercises target specific muscles using a single joint movement. Examples include bicep curls or leg extensions, which allow for precise muscle development. These exercises help you focus on individual muscle groups with pinpoint accuracy.
A comprehensive workout routine benefits from incorporating both exercise types. Compound movements efficiently build overall strength, and isolation exercises complement these by addressing muscle imbalances and allowing targeted muscle sculpting.
If you are wondering “Should I do compound or isolation exercises first?”, here is our advice. When designing your workout, prioritize compound movements as your foundation. These engage multiple muscle groups simultaneously, providing an efficient full-body workout.
After completing compound exercises, use isolation movements to fine-tune specific muscle groups. This ensures you maximize overall strength gains while still targeting individual muscles. By following this order, you’ll achieve a balanced and effective workout routine.
Do I Need To Do Isolation Exercises?
If you’re looking to achieve specific aesthetic goals or address muscle imbalances, isolation exercises are a must. They’re particularly useful if you’re into bodybuilding, focusing on specific muscle groups, or recovering from injuries.
However, the necessity depends on your fitness goals. If you’re primarily focused on overall strength, compound exercises or full-body workouts might be enough. That being said, for a well-rounded physique or to target specific muscles, isolation exercises are valuable additions.
Conclusion
As you progress in your fitness journey, you’ll find isolation exercises to be invaluable tools. They offer targeted muscle development, help balance your physique, and strengthen any lagging areas. While compound movements form the foundation of your strength training, isolation exercises provide the finishing touches for a sculpted appearance.
Frequently Asked Questions
Generally, it’s best to start with compound exercises. This allows for heavier lifts and maximum muscle recruitment. However, if you’re focusing on a specific muscle group, you might consider focusing on isolation exercises to target that area.
Doing only isolation exercises can lead to imbalanced muscle development and reduced overall strength. A balanced approach incorporating both types is usually recommended for optimal results.
Going to failure on isolation exercises can be beneficial for muscle growth, but it’s not always necessary. Compared to compound movements, it’s generally safer to train to failure with isolation exercises. However, be mindful of recovery needs and potential overtraining.
A good rule of thumb is to include two to five isolation exercises per muscle group after your compound movements. This allows you to target specific muscle groups while maintaining a balanced routine.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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