Compound vs Isolation Exercises for Hypertrophy? | What is More Effective for Muscle Growth?

[@guitarrock58]

That's why I love isolation exercises, you can truly feel all the tension in the muscle and take it to failure. Compound lifts feel as if im just trying to get stronger overall and the body gets tired before a muscle does

[@FlowHighPerformance1]

Definitely. However, you can also perform compound lifts in a way that biases a specific muscle group 👍

[@vin_rouge180]

We have to balance between both.

[@jonathanng0603]

Compound lifts are also better because imo because it is technically a greater representation of your full body strength

[@kingadjust6201]

​@@FlowHighPerformance1what is the music in the video bro 😁😎👍

[@Hisokamlb]

Just do both lol

[@patriciam.p.7727]

It would have been nice to see images of the exercises.

[@rumned]

Seriously, following your channel is like taking a sports science course 👍

[@FlowHighPerformance1]

😂 glad to hear it

[@brainchilddesigner]

Love the videos Petey. Thank you so much. Would a well rounded program have the following? : •Main compound •Accessory to the compound •Assistance movements to the main mover •Lastly, any isolation movements to finish off Also, have you ever done a video that incorporates the different ways to work muscle together (ex. Push & Pull, Upper & Lower, or ways to grouping muscles together that compliment)? I've always been interested in ways to combine the muscle groups.

[@FlowHighPerformance1]

Glad you like the video 👍 I think there are many different ways to create an effective hypertrophy program. The way you suggested sounds like a solid structure. However, we always need to keep in mind that weekly volume (no of sets per muscle group) will always have the biggest impact. So there are many different ways to get the same volume. I haven't done a video on that topic unfortunately, but I may in the future

[@brainchilddesigner]

@@FlowHighPerformance1 Understood. Thanks Petey. I'd love to hear you opinion on the muscle selection, if you ever needed an idea for a video. Have nice weekend.

[@adrianmiranda2356]

This helped so much keep up the great work man🔥🔥🔥🔥🔥

[@FlowHighPerformance1]

Glad it was useful 👍

[@baskarsappaniambalam5022]

Teaching me lot especially periodisation and training...

[@FlowHighPerformance1]

great to hear 👍

[@chrisdavies274]

Short of time due to work etc.. compound.. if you have a quieter week and can fit more time in isolated workouts

[@FlowHighPerformance1]

Exactly right 👍

[@kunalchakraborty5107]

Isolation exercise with light weight and compound exercise with heavy weight it is good

[@FlowHighPerformance1]

Yes

[@josptyoutube5832]

Great videos, keep up the good work!

[@FlowHighPerformance1]

Thanks, glad you find them useful 👍

[@Adeptsoren]

I have a technical question. With the limits for compound movements being a weaker muscle will stop you, and thus you don't exhaust the target muscle...isn't that only a temporary problem? If I strengthen that weakened muscle, then eventually I can get to failure on my main workout and I'm challenging more than one muscle to grow, which is good for Increasing my stability, overall BMR, and functional strength?

[@FlowHighPerformance1]

Good question. I think what you are saying makes sense when it comes to overall muscle mass. However, most people probably want to target specific muscles to develop their physique proportionately 🤔

[@Adeptsoren]

​@@FlowHighPerformance1 I like this response thank you! You answer makes me think of something I never considered from a bodybuilding standpoint. Is proportionality not gained evenly or rather, is there a disconnect between aesthetics and functional strength? I find this fascinating cause it would seem to suggest the people who look aesthetically the best may not be functionally coherent or have some sort of imbalance. And then I think of it from an attractiveness/aesthetics correlates with human evolution and mating, why would that be appealing to us? Is my assessment correct, or are there tons of other factors going on?

[@FitnessFreak277]

The only reason I use compound exercise cause logically it's just the movement that you use in your everyday life like just think when was the last time you did a quad extension movement in real life for a work but the moment of squat and the stabilizing muscles the core everything gets strengthen and will help you in your real life works.

[@Uhhhidkwhattochoose]

Im a beginner at the gym , and im actually pretty introverted , so i prefer to train away from people and with minimal noise and "action" going on. So I really prefer isolation exercises and find myself really comfortable in them, while my primary goal is to acquire a "hot" and aesthetic physique , with little interest in becoming stronger. My question is , can I achieve my goal with ONLY isolation exercises especially for the core and upper body muscles? ( Throuh my researches, I found out that the are pretty effective in targeting specific muscle groups hence fostering growth and hypertrophy )

[@FlowHighPerformance1]

for the most part, yes, with the exception of back. It will be very difficult to train the back well with isolation lifts only

[@code5829]

The problem is the accessory muscles hardly get close to failure...

[@FlowHighPerformance1]

Yes, that is a limitation of compound exercises 👍

[@melisamerelles7387]

Amazing the way this was explained!! Thank you!!

[@FlowHighPerformance1]

No problem 👍

[@checkboy8]

I’ve watched this so many times and will continue to watch more to get this video down verbatim

[@arick-ur8pr]

Can i do daily only compound movement exercises for bulk and strength.???sir plz tell me

[@FlowHighPerformance1]

Yes you can, although it might be highly fatiguing and you might neglect some muscles like biceps, triceps & calves

[@martinezbiz]

funny thing is everyone is always trying to isolate the muscle on a compound lift 😂 why even bother doing compounds unless its sport/work specific

[@FlowHighPerformance1]

Some compound lifts allow you to train a muscle in ways which cannot be achieved via isolation lifts. e.g. squats train the quads in a way which cant be achieved via leg extensions alone

[@martinezbiz]

@FlowHighPerformance1 depends on the person though. for some people the leg extension is amazing for their quads

[@user-jz4nu2jc8x]

Do I need to add Compound lifts? I mostly do isolation lifts

[@FlowHighPerformance1]

You dont need to, but I would say it would be beneficial 👍

[@kingadjust6201]

You need to do compound movements are the most important and should be 90% of your training because doing all of those isolations are a waste of time heavy weight builds muscle period 😎👍

[@undertoned-418]

And what if i only do isolation workouts?

[@FlowHighPerformance1]

Nothing wrong with that. You will just need to do more exercises to hit all muscle groups 💪

[@kingadjust6201]

Don't listen to this guy That's a waste of time you should be doing at least 90% of your workouts with compound movements doing isolations aren't necessary except for tricep french presses, then do those on a bro split for maximum recovery, and to be less fatigued after your workouts I promise you'll save so much time you this is the way to go heavy weight builds muscle for example Monday: bench press (or floor press) Tuesday: bent over rows pronated, and supinated, Wednesday: close grip bench press, and french presses, Thursday: overhead press, and Friday: deadlifts, then rest Saturday, and Sunday, and repeat you work every muscle in your body while getting optimal recovery, and not living in the gym 😎👍

[@JuanGonzalez-wu3he]

Isolation exercises are boring to me. Makes me less motivated to finish the workout

[@FlowHighPerformance1]

Yes, personal preference is another factor to consider 👍

[@mohamedfouzibenreguia8343]

Too!

[@BOT-MERC]

Yes Too!

[@BOT-MERC]

Definitely

[@jeffreybabino8161]

The basic moves any day🏋️

[@jeffreybabino8161]

Great video I just liked and sub

[@FlowHighPerformance1]

Cheers, glad you liked it 👍

[@RB-rj7yd]

How do you know so much about this stuff?

[@FlowHighPerformance1]

Education, research, personal experience and training others over the years 👍

[@eylam9690]

His mum is Mayor of New York.

[@cjlrrn8940]

I hope you respond. Im a beginner in the gym. Ive been going there for about a month now. Im planning to create my own program focused mainly on compound exercises. Is it okay or would it be effective if i do compound exercises and then a little bit of isolation right after? Im afraid of developing the muscle plateau. If this isnt recommended, would anyone please tell me what program should i do? Im 5'7 and i weigh 85 kilograms. Im trying to lose weight and build muscle. Preferrably the lean cut type of body. Not that big but definitely defined and toned. Please help.

[@FlowHighPerformance1]

yes, that is a completely fine way to train 👍

[@rhythmindset6996]

I have the same stats as you. Try this. Monday : Squats Tuesday: Chest Tris and Shoulders Accessory movements Wednesday : Off and stretch Thursday: Shoulder press and chest accessory movements. Friday: Back and bis Weekend off.

[@ahrensburgang1801]

@@rhythmindset6996 wtf

[@thesmartguy3523]

@@rhythmindset6996 LOLLLLL

[@asherandreas7065]

is it okay to only do isolation lifts?

[@FlowHighPerformance1]

Yes, but it will make your training sessions less time-efficient 💪

[@kingadjust6201]

No do 90% compound movements heavy weight builds muscle 😎👍

[@phreezleva4568]

The bgm is in the way, remove it or don't use it.

[@FlowHighPerformance1]

Thanks for the feedback 👍

[@axg93]

I'm a heavy guy 240 pounds, and want to lose weight. I don't really wanna get muscular but just lose fat. I was told compound is better for this rather than just doing cardio? Could you lemme know plz what's best?

[@FlowHighPerformance1]

Weight training to maintain muscle mass. Calorie deficit to lose weight. Cardio can help increase energy expenditure, but diet is crucial 👍

[@chrisimportant5830]

I love your videos

[@FlowHighPerformance1]

Glad you like them 👍

[@chrisimportant5830]

@@FlowHighPerformance1 Sir you make very professional movies. I thank you very much for such wonderful intelligent educational movies.

[@FlowHighPerformance1]

No problem 👍

[@mrigankachoudhury5359]

Sir what happened if I do only compound exercise

[@FlowHighPerformance1]

You can probably grow muscle just fine. Maybe some smaller muscle groups will be underdeveloped like the biceps and calves 👍

[@mrigankachoudhury5359]

@@FlowHighPerformance1 sir plz make a video on how to do compound workout..mns deadlift squat bench press all in one day or ...like today upper body..next lower body...n wat to hit in upper body day only bench press or what...plz make a proper detailed video

[@FlowHighPerformance1]

@@mrigankachoudhury5359 maybe at some point in the near future 👍

[@mrigankachoudhury5359]

@@FlowHighPerformance1 it's covid time sir lots of free time..ok never mind

[@johnkennedyreyes2634]

You will prolly get stronger and more bulky rather than ripped

[@jvall3616]

I’ve always seen more results doing compound exercises

[@FlowHighPerformance1]

Nice. How long have you been lifting for?