Compound training and isolation training are two common methods to exercise muscles. Compound training needs the cooperation of several groups of muscles and joints, and the usual way is heavy weight/low times; However, isolated training only needs a single muscle group and a single joint to complete the action training, and usually uses exhaustion/high frequency to achieve the training effect.
Compound training needs to bear the heavyweight training intensity, and the intensity will be relatively high, which is not suitable for all-out training, and it is easy to cause weight-bearing damage to muscles and nervous system, which is not conducive to health.
Using low frequency and heavy weight in compound training can stimulate the whole movement of multiple muscle groups. But the training effect of a single muscle group is often not as good as that of isolated training. However, to achieve the effect of rapid muscle gain, compound training is more effective.
However, isolated training is less load-bearing, but it mainly depends on improving the speed and frequency of exercise, increasing the number of training and exhausting it, in order to stimulate the effective exercise of a single muscle group. Compared with compound training, it will be easier. If you want to create a sense of muscle lines, you can choose isolation training.
Compound training can effectively exercise several muscle groups and quickly achieve the effect of increasing the muscles of multiple muscle groups. For example, lifting dumbbells and squatting in multiple compound action training methods can well stimulate gluteus maximus and thigh muscles, deltoid muscles and pectoral muscles, as well as cross joints, knee joints, elbow joints and other joints.
However, due to the unbalanced stress, the effect of stimulating a single muscle group is different, and naturally it can also achieve the effect of training a single muscle.
Isolated training is just a simple action training with a single stimulus to a certain muscle group and joint. For example, to do leg flexion and extension, only the knee joint is needed to complete this action, and only the quadriceps training is stimulated.