Compound vs Isolation Lifts for Muscle Growth

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  • Опубліковано 5 вер 2024

КОМЕНТАРІ • 64

  • @topnep1
    @topnep1 Рік тому +21

    I love how your channel simply presents data in a compact, well structured and scientifically based way. No bullshit, just education.

  • @HerculesFit
    @HerculesFit Рік тому +11

    Great video! Makes sense that the best approach to maximize results is doing both isolation and compound lifts 💪

  • @mtrout3394
    @mtrout3394 Рік тому +4

    It's similar to my argument when people say I shouldn't deadlift with straps. I am trying to target hamstrings, glutes, quads, core and back. All much, much larger and stronger than my wrist......
    Thanks for another excellent video

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому +1

      Yes, you always want the target muscle to limit performance of each set 👍

  • @CodeF416
    @CodeF416 Рік тому +4

    I was looking for Peformance Fatigue graph and found your video on Optimizing Athletic Performance which you made 5 years ago. Thank you so much for making that sir and I see you so much high quality content. Plz keep up this great work and never let this awesome channel die sir😄👍.

  • @itsb1678
    @itsb1678 Рік тому

    bro your channel is perfect.
    I cant describe how beautiful it is.
    this is EXACTLY what ive been looking for .

  • @falcomaster1218
    @falcomaster1218 Рік тому +4

    It is as simple as this: compound lifts (Do them at the start of your routine, aim for lower rep range to generate mechanical tension and be energy efficient) (isolation lifts do them at the end of your routine and aim for higher rep ranges to generate metabolic stress and also be energy efficient) you need both mechanical tension and metabolic stress to maximize hypertrophy 👍

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому +1

      This is a good practical recommendation 👍

    • @jimfort1766
      @jimfort1766 Рік тому

      What rep range would you suggest for like biceps and triceps?

    • @falcomaster1218
      @falcomaster1218 Рік тому +2

      @@jimfort1766 most biceps and triceps exercises are isolation so my recomendation is to train them in the high rep range (15-30 repetitions). As long as you progressive overload between training sessions (assuming your technique, positioning, and tempo) are standarized then you will most likely be gaining muscle. I suggest first progressing in reps and then adding weight, e.g. use the same weight in an exercise and aim for 15 reps in all your working sets, then the next session aim for 16 reps, then the next session 17 reps. THEN the next training session add weight but now get back to 15 reps and repeat the same process over and over again. 👍

    • @jimfort1766
      @jimfort1766 Рік тому +1

      Thank you I’m slowly learning

    • @justinsymanietz3875
      @justinsymanietz3875 4 місяці тому

      No.

  • @smartfitwien7439
    @smartfitwien7439 Рік тому +1

    genius as always. i think here its very important how advanced the lifters are. beginners pull with biceps, acdanced mostly from traps or lats. so advanced lifters can hit the target muscle better, also in comp lifts. also i think, the full body fatigue and cns fatigue is much higher with comp lifts. so i dont use too much of them

  • @ericreed2064
    @ericreed2064 Рік тому +1

    I fell into the trap of only doing compound movements and now my lateral delts and right tricep is not on par with my front delts and chest. I am now paying more attention to the previously mentioned muscles including my biceps, rear delts, rhomboids, and hamstrings

  • @gimmetreefiddy891
    @gimmetreefiddy891 Рік тому

    Simple but effective content and straight to the point! It doesn't get the same views as the flashy ones with no substance but is multiple times better! Thank you for continuing with the no BS scientific videos.
    I have a question related to limiting muscle. Whenever I do any vertical pull for my lats, either my grip or biceps give out before the lats. How can I change this? I have been working on grip strength recently and that has helped me, but they're still the limiting muscle. Do I NEED straps at this point?

  • @kobus6136
    @kobus6136 7 місяців тому

    Your muscles don't know and don't care what exercises you are doing, but your hormones do know and they do care and they stimulate muscle growth depending on what type of exercise you are doing....

  • @Yeargdribble
    @Yeargdribble Рік тому

    Another fantastic and nuanced video.

  • @reconteam91
    @reconteam91 Рік тому

    I know all about compounds vs isolation exercises. *watches it anyway and learns something new. Thanks mate! Oh I clicked on your link to the Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise study and it doesn't show the bar graph about what exercises activate which muscles the most. It just shows the Abstract. I was curious about the bar graph in which 2-3 exercises work the front and side delts the most.

  • @babybeel8787
    @babybeel8787 Рік тому

    Always top quality content, thanks !

  • @jimblack8104
    @jimblack8104 Рік тому

    I only do compounds minus the hamstring machine once a week

  • @Miller2h41
    @Miller2h41 Рік тому

    This is like HIIT (High Intensity Interval Training) vs LISS (Low Intesity Steady State).

  • @claesyoungberg1695
    @claesyoungberg1695 20 днів тому

    Skip to the 12:00 mark for the BOTTOM LINE 🙂

  • @krecibros265
    @krecibros265 Рік тому +1

    Amazing, as always!

  • @bultvidxxxix9973
    @bultvidxxxix9973 Рік тому +1

    Just to clarify: Barbell curls in the power rack with body English to move more weight counts as compound lift, right?

  • @user-nv4ux9id7d
    @user-nv4ux9id7d 5 місяців тому

    how about the concept of raw stimulus magnitude from mike israetel is talking about? he sometimes mentions that compound movements would mostly have a higher RSM than isolation exercises. so e.g. a set of squats would most likely produce a higer stimulus for the quads than a set of leg extensions could produce. how does that apply here?

    • @FlowHighPerformance1
      @FlowHighPerformance1  5 місяців тому +1

      It is definitely valid. You just need to factor in the stimulus vs fatigue cost of the exercise. If you choose squats over leg extension, you might not be able to perform as much volume, it might make training sessions less time-efficient, and it might compromise subsequent exercises in the training sessions. That being said, it will likely produce a great hypertrophy stimulus 💪

  • @SubhanMahmood1
    @SubhanMahmood1 Рік тому

    Hi mate loving the content on this channel, I was just wondering when doing a periodisation training plan for 3 week blocks would it be a Deload week followed by heavy lifting session then a another deload week.

  • @deadliftalot
    @deadliftalot Рік тому

    Top quality content 💪

  • @ibey-b4i
    @ibey-b4i Рік тому

    See I thought the hip thrust was a compound movement. Most people refer to it as one and your knees are extending in the hip thrust so it has to be multi-joint. But the study you included has Hip Thrusts as single-joint. It does "isolate", or rather emphasise the glutes but surely its still compound going by this definition.

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому +1

      Yes, I would technically define hip thrusts as a compound lift, although it primarily emphasises only one muscle group 👍

    • @demeroldemerolforgodheista9793
      @demeroldemerolforgodheista9793 Рік тому

      Personally I also see it as a compound exercise. The primary muscle is the gluteus, but secondarily the hamstrings work.
      It has hip flexion and extension and knee flexion.
      And it's an exercise that fatigues me and where I can lift a lot of weight.

    • @ibey-b4i
      @ibey-b4i Рік тому

      @@demeroldemerolforgodheista9793 To be honest I think that compound and isolation exercises should be separate terms from multi and single joint. Like an isolation exercises should be an exercises performed large emphasis on one muscle group with the intention of hypertrophy for that muscle group or where that muscle group is the limiting factor. Theres no point having different terms if they mean the exact same thing.

  • @h.l.4798
    @h.l.4798 Рік тому +1

    nice vid

  • @FWS_Sinister
    @FWS_Sinister 11 місяців тому

    11:40 Working both quads and glutes in a squat is great for efficiency, but if time weren't a concern, would isolating each muscle through leg extensions for quads and hip extensions for glutes yield greater benefits than regular squats?

    • @FlowHighPerformance1
      @FlowHighPerformance1  11 місяців тому

      Probably a combination of both isolated and compound lifts will usually yield the best results for most muscle groups 👍

    • @FWS_Sinister
      @FWS_Sinister 11 місяців тому

      @@FlowHighPerformance1 but if I’m going for hypertrophy, wouldn’t each muscle fatigue more with isolation?

  • @pokinacha
    @pokinacha Рік тому

    I was told many years ago that compound lifts that target larger muscle groups such as bench, squat and deads can increase Testosterone in men and can improve overall performance, strength and mass. Is this mostly bollocks?

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому +2

      It is true to some extent. However, any changes to hormone levels within the normal physiological range don't really have any substantial effects on muscle growth 👍

  • @overtonpendulum2071
    @overtonpendulum2071 Рік тому +1

    "splash over - effect" Jason Blaha

  • @marouanelebcir467
    @marouanelebcir467 Рік тому

    Can you make a video about isometric exercises for hypertrophy ,pleas?

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому +3

      Isometric training probably isn't as effective as dynamic training for muscle growth 👍

  • @haduykhanh4152
    @haduykhanh4152 Рік тому

    Hi FHP. Barbalho research are full of fake data, many of which are currently under review. Some are pulled down form many platform.

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому

      I was aware that this group had some flawed data. However, I didn't realise all of their studies were flawed - I thought just the ones that had been retracted 🤔

    • @haduykhanh4152
      @haduykhanh4152 Рік тому

      @@FlowHighPerformance1 the last time I check, they didn't provide any reasonable explanation for their data of any kind. I don't think Barbalho is a good source anyways.

    • @FlowHighPerformance1
      @FlowHighPerformance1  Рік тому

      Thanks for notifying me of this. Will definitely remember this for future content 👍

    • @haduykhanh4152
      @haduykhanh4152 Рік тому

      @@FlowHighPerformance1 glad that I can help. Love your contents !!!

  • @josepha4471
    @josepha4471 Рік тому

    𝓟Ř𝔬𝓂𝔬𝐒ϻ 👍