Current Events > Isolated movements are better than compound for muscle gains?

(+) Yeah! (+)

I've been plateaud doing compound lifts for a while now. However, I recently decided to give isolated movements a try, and I see my muscles get bigger in like two weeks.

I thought compound lifts we're the gainers?
---

@Pow_Pow_Punishment Can probably tell you better. This is a pretty in depth question
---

Are you talking about how you replaced compounds with isolation movements, or added them in addition to your compound lifts?
---

Your muscles can't get bigger in two weeks to any appreciable degree, it's all in your head
---

Colorahdo posted...

Your muscles can't get bigger in two weeks to any appreciable degree, it's all in your head

What are measurements?
---

Gaining weight is all about how much you eat.
---

NightMarishPie posted...

Gaining weight is all about how much you eat.

Purely gaining weight, yes, but that's not all there is to muscle hypertrophy. Rep range, time under tension, volume, and rest times make a difference.

Colorahdo posted...

Your muscles can't get bigger in two weeks to any appreciable degree, it's all in your head

According to Lyle McDonald (who I don't like but at least has some good research) in the first year of training you can expect 2 lbs of muscle in a month.

https://qph.fs.quoracdn.net/main-qimg-23c18b3c435baf9ce5eb906dc3da95ae.webp

You'll probably notice a difference in 2 weeks as a beginner, including from glycogen and water retention due to working that area more.

If I deload and go light one week, then train heavy the next, I notice a difference within a few days after returning to the increased weight and volume.
---

Pow Pow Punishment posted...

Are you talking about how you replaced compounds with isolation movements, or added them in addition to your compound lifts?

I've added them. I have an extra day of non-barbell exercises now, and tacked on some farmers carries and calf work at the end of my compound days.
---

Well there you go. You added more volume and are doing more work.
---

Pow Pow Punishment posted...

NightMarishPie posted...

Gaining weight is all about how much you eat.

Purely gaining weight, yes, but that's not all there is to muscle hypertrophy. Rep range, time under tension, volume, and rest times make a difference.

Oh yes, I agree. Depending on how you workout will definitely make your muscles look different. I meant from a purely weight standpoint, eating is what makes your muscles, "bigger" and increases that number on the scale. Now better, or how you want them to look, is all about the workout rep ranges, exercises, all that good stuff, etc. I agree with you.
---

Cool, glad to clarify that. Thing is some people don't pay attention to how they lift and wonder why they don't look as good as they want to when gaining weight.
---

NightMarishPie posted...

Pow Pow Punishment posted...

NightMarishPie posted...

Gaining weight is all about how much you eat.

Purely gaining weight, yes, but that's not all there is to muscle hypertrophy. Rep range, time under tension, volume, and rest times make a difference.

Oh yes, I agree. Depending on how you workout will definitely make your muscles look different. I meant from a purely weight standpoint, eating is what makes your muscles, "bigger" and increases that number on the scale. Now better, or how you want them to look, is all about the workout rep ranges, exercises, all that good stuff, etc. I agree with you.

Idk what you mean about how you want them to look I assume you mean having a symmetrical physique and not looking like shit.

Cant change muscle insertions.
---

EdgeMaster posted...

Idk what you mean about how you want them to look I assume you mean having a symmetrical physique and not looking like s***.

Cant change muscle insertions.

Muscle size and shape from sarcoplasmic hypertrophy.

If you lift heavy and eat a lot you will get big arms. If you add bicep curls you will get big arms with higher bicep peaks.
---

Also, can't change insertions? Try strongman. I tore my bicep in a meet and got it surgically reattached so now the bicep head is longer. :P
---

Pow Pow Punishment posted...

EdgeMaster posted...

Idk what you mean about how you want them to look I assume you mean having a symmetrical physique and not looking like s***.

Cant change muscle insertions.

Muscle size and shape from sarcoplasmic hypertrophy.

If you lift heavy and eat a lot you will get big arms. If you add bicep curls you will get big arms with higher bicep peaks.

Is that why I'm getting thicker, but my muscle definition looks the same.

Like my arm went from:

|_|

to

|__|

instead of

|__)

with muscles that pop out
---

24 pounds of muscle per year as a beginner? Whoa that's a lot.
---

Squall28 posted...

Is that why I'm getting thicker, but my muscle definition looks the same.

Like my arm went from:

|_|

to

|__|

instead of

|__)

with muscles that pop out

Isolation exercises will help your muscles "pop out" more, yeah. But if you were to compare compound and isolation movements, compounds will elicit more growth overall and give you more bang for your buck. As you've found out, do both.

DarkProto05 posted...

24 pounds of muscle per year as a beginner? Whoa that's a lot.

Beginner gains are ridiculous, especially if you're a teen male.
---

Isolations help me concentrate on a muscle and feel it work, which then helps me correct my form on compound lifts. Theyre also another way to add volume and intensity to your workouts, Ive just never heard them suggested as a strict alternative to compounds.
---

Pow Pow Punishment posted...

Isolation exercises will help your muscles "pop out" more, yeah. But if you were to compare compound and isolation movements, compounds will elicit more growth overall and give you more bang for your buck. As you've found out, do both.

Hmm. So for all the people who say they just want more definition, and not get big, isolation sounds like the way to go
---

Squall28 posted...

Hmm. So for all the people who say they just want more definition, and not get big, isolation sounds like the way to go

Not at all. Definition comes from a low bodyfat percentage and doesn't really have anything to do with how you lift. And you don't need to lift a certain way in order to not get big. The only way you will get big is if you try like hell to.

https://sites.google.com/site/strengthfaqs/toobig

Everyone should be doing compound movements.
---

Didn't you just say your muscles pop more with isolated though? If you do just iso, wouldn't you have more pop, less size.
---

I just switched this past month to an upper/lower split twice a week so Day 1 is legs, D2 is upper, D3 is rest, D4 is legs, D5 is upper. Its been kinda fun. I have tried a ton of stuff in the past like the 20 reps squats and 5x5 type stuff and am pretty happy with how this is working. Its a nice combo and doing major compound lifts each day is helping with strength gains and isn't as boring because I can do different things. This makes me feel like I'm putting in more work for each major muscle group even though I'm probably doing less total reps than if I had a dedicated day to chest or shoulders or whatever. Its just tough to get time in now to do isolated movements. I think I'm going to stick with this for a few more months and see how it goes.
---

Squall28 posted...

Didn't you just say your muscles pop more with isolated though? If you do just iso, wouldn't you have more pop, less size.

If your muscles are more volumous then they've gained size. Problem is "pop" is a really informal word you're using but there's no definition that wouldn't mean your muscle has increased in size.
---

Pow Pow Punishment posted...

Also, can't change insertions? Try strongman. I tore my bicep in a meet and got it surgically reattached so now the bicep head is longer. :P

I actually laughed pretty hard at this
---