Strength Gains: Compound Lifts VS. Isolation Lifts

Описание: Why it's easy to gain strength on some exercises compared to others.
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Today's Ask Lee Video Q & A is from one of my subscribers Sean Laker...

"hey lee, is it normal to become stagnant or even lose a rep here or there on ur isolation lifts, but each week ur compound lifts are still improving?"

This is actually a pretty common situation for a lot of bodybuilders. When we do compound lifts they are generally done at the beginning of the workout when you are strongest and full of energy. Then when you get around to doing your isolation exercises at the end of your workout you are generally pre-fatigued and not able to push yourself as hard with those lifts.

Another thing to consider is the lifting technique and mindset with compound exercises vs. isolation exercises. Most guys treat the big heavy compound lifts as power moves with the main emphasis on gaining strength and moving heavy weight. Whereas the isolation exercises are used more as a muscle pumping exercise with the main focus on squeezing and contracting the muscles with each rep.

That's why it's generally harder to make strength gains with smaller isolation exercises because you are purposely making the exercise more difficult by slowing down your reps and really using strict controlled form. And while the quality of the workout to the muscles is high using strict form and squeezing the muscles with each rep, the lift doesn't look as impressive on paper because you didn't lift a lot of weight or get a lot of reps.

But that's ok, as a bodybuilder the main focus is on building the body and stimulating muscle growth - not simply trying to lift as heavy as possible at all costs.

Another factor that you need to consider is the differences in the weight you are lifting with compound exercises vs. isolation exercises. Adding 5 pounds to a 300 pound deadlift is a lot easier and smaller percentage wise than adding 5 pounds to a 30 pound dumbbell curl. So you'll be able to make strength gains more consistently on the bigger exercises.