Functional Training: Compound vs Isolation vs Calisthenics

[@recondo6495]

Isolation exercises are often used to target weak links that prevent further gains in compound lifts or bodyweight progressions. For example if you can't do a pushup because your forearms are weak, you could work on that directly

[@SerratusAnterior]

Blood D. Aaron depends on what type of push ups tbh harder it gets more it matters

[@nadyamikhailova7527]

@@BurgerKnightBK may be he was talking about pull ups

[@joshb3219]

Pretty sure he was just using something as an example and probably means your elbow flexors that connect to your forearms.

[@AurelienCarnoy]

Nice tips, but more importantly, great attitude, spirit, enthusiasm, passion. Thank you. I find it refreshing.

[@jasonbean7296]

climbing gets all your muscles working in unison. as a pro tree climber, I speak from 30 years experience. yet I also value isolation exercise. by doing such, I better prepare myself for the climb to come.:)

[@AdamSinicki]

+Jason Bean Absolutely! I did rock climbing at University and that is a fantastic workout for creating strength/weight ratio, endurance, grip and more. Also great fun. Would love to find a climbing wall near me :-D

[@abcdefgh4404]

I’ve been weight lifting for more than 20 years...I tried everything: compounds, isolation, olympic lifts, functional training using KB and thinking on long term health, joint and ligaments health, get lean, nothing beats Calisthenics. You get lean, feel light on run and sports and do not get puffy.

[@ExhibitJ92]

Every so often I'll do isolation, but I mostly do calisthenics and compound. Sometimes I run too.

[@freakyrocker0227]

Not going to lie I watch these videos quite a few times before this pandemic to help me understand better ways to lose fat and better my training, but ever since this pandemic has hit and getting some equipment for weights and bodyweight exercises I've been paying for attention and it's really truly helped. Thank you and stay safe keep being Bioniman!!!

[@realityandnaturepill]

My theory is a bit different, it has to do with the ability of the weight to move in a 3-dimensional plane. This is similar to any weight in reallife. Bicep curl? Fine, eventhough this is counter intuitive as your back and shoulder muscles would assist your elbow flexors if you really needed to lift something heavy to shoulder height. You still have to stabilize the weight which is a natural thing to do. Single arm seated machine curl? No (obviously) Smith machine? No...a real weight does not follow a straight line in each case, it depends on your ability to stabilize a given weight or object. Cable machines on the other hand are just fine...they can move in each direction and the grip attachments are very unstable. That's how I explain functional strength to my client: the ability to intuitively stabilize or lift something which can move in a 3-dimensional plane and therefore does not follow a fixed movement pattern, including your own body.

[@tariqxl]

I just think its important to mix it up. Muscles specialise and after an initial bit of growth when starting a certain exercise, the muscle stops recruiting and becomes more efficient. I started as a powerlifter, deadlifts got me bigger. I got good at deadlifting without getting too much bigger or stronger, so now I'm changing to calisthenics for the static holds. I imagine I'll get a spurt of growth from this for a few months until my muscles specialise again.

[@screenname8833]

I've been applying 80/20 rule to my workouts 80 PC compund movements and 20 pc isolation to bring up weak points Besides I do know that thanks to compounds I've built most of my strength and size

[@obits3]

Argument for deadlift functionality: oddly shaped things create lever arms that increase the effective weight your body must move. A big 100 lb box is a lot easier to move when you can deadlift 405. All the deadlift does is simplify the equation so we don't need to worry about the lever arms and can just increase the weight.

[@martialkintu2035]

Tom Forge I never thought about it that way. I want to start working out again and before I never did any deadlift. I thought it looked stupid. The truth is that I was stupid.

[@iliveinsideyourhouse3943]

I only do calisthenics and a 40-50 kg bags and boxes are easier to carrying around.

[@c.galindo9639]

I really do find all ways of exercise as the best way of building as each have their place and function in helping to build the body to a certain aesthetic and really utilizing every function of the body should be the ultimate goal for anyone who seeks to gain a much better physique and physical output

[@jannukeshavulu2434]

Plz make a video on combining weight lifting with calesthincs

[@sapinva]

I think the flaw in the isolation argument, is that hypertrophy does not directly influence strength, endurance or overall performance. Can't argue with Arnie. But Arnold has always done other things, building rock walls, skiing, power lifting for fun, etc. Isolation isn't a waste of time, but the benefits are rather limited by itself.

[@willr1820]

i do weighted chinups and mostly compound movements, with a couple of isolations movements to work on weaknesses and getting gainz every session. full body 2-3x a week is the way to go i reckon

[@AdamSinicki]

Good shout! Weighted pull ups are a fantastic way to build lats and they're good fun. I was doing a lot of them myself lately until the chain at my gym broke... Full body is definitely a good option and I hear a lot of good things. I use a split mainly because I like to batter each muscle group with multiple drop sets/mechanical drop sets and that takes too long to do all in one go. Great to hear those gains are coming :-D

[@willr1820]

cheers! and shit how much weight were you doing to break the chain ahaha? I can see the reason for splits but because of the extra frequency and recovery of full body, you can pretty much get the same volume but with more protein synthesis. love your videos m8, keep them up.

[@AdamSinicki]

Haha sadly I cannot take credit! Though I was the person who discovered it... We can only imagine the monster responsible! Yeah, extra frequency is something I'm looking into a lot lately. I've been trying to do 'micro workouts' in evenings and throughout the day - stay tuned for my results on that of course! Thanks a lot, I will indeed keep them up and thanks for watching :-D

[@willr1820]

Adam Sinicki will look forward to seeing your results with the micro workouts, all good man

[@shadowstephen8296]

I do combinations of compound and isolation exercises in my weekly routine

[@AdamSinicki]

#winning!

[@shadowstephen8296]

Adam Sinicki Unfortunately, I neglect calisthenics. I've done push ups, planks, etc it's just that I can't seem to get it in with work or weight training. Also, I neglected my cardio for the same reason.

[@chdao]

I would like to see you encourage static postures, too. These are great for the fascia/tendons. I know, I know. They are not as flashy as all the exercises that you are mentioning, but they will help you even more than the others as you get older.

[@adlockhungry304]

Iso movements are good for shoring up weaknesses in the chain, too. For example, my biceps responded very quickly to stimuli, getting strong and large very quickly, whereas my triceps were the opposite, so I had to work on them extra to improve my pressing movements.

[@malkomalkavian]

Pull down: An old fence. A shed. A broken branch. An opponent. A box from the attic. A security shutter. These things do happen :)

[@Naptownstreetsquid]

Hey man I like your stuff but a lot of mis information here...... you can certainly get a pump doing squat or bench for instance. Lower the weight and rest times and quads and chest can get pumped easily. Further the whole micro tears thing. Hypertrophy is actually not fully understand but many texts elude to the fact that growth not only comes from damage but also stimulation. If you get stronger for instance through neural efficiency the body will take that as a signal to grow. Then you can repeat that process. So muscular damage is not the only process for hypertrophy and while probably unavoidable at some level, is probably not the main driving factor

[@TheBioneer]

Thanks! Sorry if that's what came across - I 100% agree you can get a pump from squats. I could bearly walk from the DOMS last week. But what I mean is simply that by targetting a specific muscle group, it's *easier* to reach that point because you're not relying on other supporting muscles holding out to get you to that point. And yes, the neural drive - mind muscle connection - is hugely important for strength. Check out my video on isometric training for more on that :-)

[@GoodEvenings]

*in the wild, 99% of weightlifters wouldn’t be able to source the amount of calories needed to sustain your build.

[@cameronlaviolette1248]

Bugs

[@cameronlaviolette1248]

@Mike Fitzpatrick combined with other things it would work

[@the_man_emperor_of_mankind]

@@cameronlaviolette1248 true, but it would be more difficult than anything we have today, makes you grateful for modern day conviences

[@cameronlaviolette1248]

@@the_man_emperor_of_mankind yup especially since I can watch these videos

[@themadlad8540]

Yo man, great channel best in the youtube fitness industry.

[@salihplayer480p6]

I agree with the fact that isolation movements strenghten you, especially your weak links for compound movements. Also I think that combining different compound movements who loads your weak links more (so you make them stronger) would be good way for training too.

[@ceilingfan7505]

Deadlifts you should be doing - conventional, trap bar, and of course jefferson

[@lukabobinac9916]

Awesome and informative videos. Good job and thank you

[@strongnathan9297]

I know isolation exercises are perfect for functional a lot of use hammers, and tool on cars, and farms

[@shadowstephen8296]

I wanted to see the clip where Arnold says exercising feels like cumming. I'm kind of surprised that hasn't become a meme yet.

[@AdamSinicki]

Haha it's a classic! I had it in at first but then I thought of the younger viewers.... :-P

[@shadowstephen8296]

Adam Sinicki Yeah, their innocence needs to be preserved. Then again, I'm surprised about what kids at a young age know these days

[@swainmain4312]

its from the movie pumping iron 1977

[@nicolaypastore]

he said the pump feels like cumming.

[@rajadey4072]

now i am loving calisthenics!! thanks for the kind information

[@AdamSinicki]

+Raja Dey Thanks for watching :-D Calisthenics rocks!

[@PowerTacos007]

Hey man, great videos. I really enjoy them. Do you think you could do a video describing how to train to become like James Bond? That would be awesome.

[@AdamSinicki]

+Power Tacos Thank you! Wicked idea, I'll look into it :-D

[@darrencolt5955]

Adam: I am a life long bodybuilder - and a high level engineer. But more important, I've spent the last 35 years as a hypertrophy researcher. Specifically, I have concentrated on developing radically improved types of exercise machines and related exercise equipment. I have developed equipment that is utterly revolutionary compared to that which can be found in present day commercial gyms, and during the next two years it will be marketed for use by young bodybuilders like you. Stay tuned! I have to tell you that I am now 72 years old still in hard training - Am working with some of the highest level exercise physiologists - Train with the most advanced weight training tech-nology - and as a result - if I may be boastful - have the body of a 25 year old fitness model - really! I have lived through the entire era of "modern" bodybuilding - I've seen it all. I just discovered your video series, and I have to say that you are doing an outstanding job as an educator, in explaining to your viewers the various aspects and techniques of correct weight training technique. Over the years, I have developed equipment that gives you complete control over both the resistance curves and the resistance characteristics of various exercises. No one else has accomplished this. I am able to create resistance levels - through a technique that I call "End Range Hyper Loading" - by which I am able to stimulate a phenominal degree of muscle fiber recruitment. In regard to this video - it is now possible to load isolation movements to such a degree that they will produce an overall training effect equal to or even superior to the old standby compound exercises. I have developed the first variable resistance cable/weight stack equipment and perform nearly 80% of my exercises on it - and in a truly superior manner. I have totally abandoned free weight training - hopelessly inefficient from a biomechanical standpoint. -- O.K. - Here's the big question. You and a few others are using the term OVERCOMING ISOMETRICS. Where did this term OVERCOMING come from? This is just a confusing and unecessary terminology. You can't "overcome" an isometric hold! It's either an ISOMETRIC hold - against an immovable object - or - a STATIC contraction - a hold against a quantifiable amount of resistance! Isometric and static - as I have defined them are the terms that have always been used. Why are people using this term, "Overcoming" - it is meaningless. Did some fitness clown write this an a book or something? I don't get it! Please answer. Best wishes - Keep your excellent videos coming. -- Friend and fellow bodybuilder - Darren Colt Phd. (Tandex Research Laboratories - Chicago) ([e-mail])

[@darrencolt5955]

@Piotr Woźniak Thanks for your question. Just in the last year I've made two new discoveries that I think are going to change the future of weight training. I'm now working on a new concept leg training machine that will out perform squats and be infinitely safer to use

[@solcoster8110]

@@darrencolt5955 ahaha are u taking the piss?

[@alive3095]

Fucking troll.

[@SwobyJ]

Always an inspiration.

[@AdamSinicki]

+Malcolm Swoboda Thank you! :-D

[@garv1177]

Make a video on how to be athletic like NFL athletes please

[@lebanonchristian3951]

What about weighted calisthenics? Isn't it the optimal choice , with some exercises to complete the physique shape

[@balasaravanan500]

Thank you very very much sir. So happy to hear this.

[@regprofant6984]

Good video with good information

[@Blueshiso]

realistically we need the stabilizers that we'd all miss by doing isolation exercises

[@adlockhungry304]

IF we ONLY did isolation movements. That isn’t what’s being suggested.

[@victorrubahimbya1124]

It feels fantastic ✍️🥋🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️🌪️

[@emulare1110]

Psh. Like I’m gonna take advice from someone who doesn’t even do isolation days for his brachialis muscles…do you even lift bro?

[@matanmashal4649]

Nothing like a good clean and snatch on the morning + you shop really work on your clean technic

[@chdao]

Of course, you have to be careful to the tendons a chance to keep up with the muscles.

[@cedricl.marquard6273]

You said it as a negativ that you can't train everything to failure because there are more muscles, but if you train for a real life usage purpose a mega biceps doesn't help if the rest of you body is absolute shit so compound and calisthenics a more usable as they always strenghten the weakest part

[@ceilingfan7505]

CC Sullivan There is more than one isolation exercise. These are all isolation exercises - calf raises, quad extensions, hamstring curls, back hyper extensions, bicep curls, tricep extensions, weighted ab curls, lateral should raise, forearms curls. The back you can't isolate as there are too many muscle groups. I agree that compound lifts are great but isolation exercises definitely have a place in the gym. Mostly to make lagging muscle groups from compound lifts stronger. For example I have lacking triceps so I always make sure to put in some triceps isolation exercises.

[@Salamaleikum80]

But the reason why you shouldnt work some muscles more with isolation to failure is simply because you will create imbalance. That even happens if you don't use unilateral exercises.

[@gobogbabyscratcha.k.a.scam7279]

Whats better for building strength : Full body workouts or Bro splits?

[@AdamSinicki]

Good question! And there's no straight forward answer. It really depends on the kind of strength you're looking for and also the way you design the rest of the program. One way to look at it would be as frequency vs intensity. For me personally, intensity is the way to go. I can really feel the progress happening when I'm able to hone in on one muscle group or a few and that has always led to strength and size gains for me. In my experience you do need to go to failure and past failure. But a lot of trainers swear by frequency and use functional movements that necessitate whole body. The solution I use is a split called PPL - Push, Pull, Legs. Doing all your pushing or pulling movements on one day let's you create enough stimulation but you're still able to do more compound lifts and calisthenics. I then have my 'skills training' day, which is when I do things like grip strength training, explosive training etc. so that's kind of like a full-body workout in some ways. Best thing is to experiment with different routines and see what your body responds to best and more importantly, what you enjoy most. What's your take on it?

[@Naptownstreetsquid]

Shiiiiit, full body. Strength is a skill, practice it.

[@deangelowilliams440]

He was working out to his own video while recording himself working out to himself working out

[@111geordie]

excellent

[@robertseybold3665]

I used to have that Polo....

[@hadhad129]

so u cant watch porn once or twice you gotta watch every 30mins to keep getting spikes so then it adds up to gains, ok.

[@truthmane3580]

That's rogues new 683 pound kb

[@jpmisterioman]

+TheBioneer I'm new to the lifting world and I find the compound exercises the more "fun" ones. Which program would you reccomend?

[@TheBioneer]

Awesome, go with that! Enjoying the workouts is the most important thing by far :-D Starting Strength is a great book on the subject and I know lots of people enjoy the 5x5 program. That might be a good place to start. Good luck!

[@DarkestKnight2424]

How does it end ?

[@lebanonchristian3951]

You're so wrong . You say isolation build muscles while the truth is compound exercises are the ones that create muscles .

[@shawnmofid7131]

Neutropics please.

[@tonymane6627]

so it seems the best thing to do is do it all

[@davisb1969]

You can definitely go to failure in compound exercises too.

[@roymcelwee9334]

But I also live on a farm

[@hammer8771]

the deadlift is absolutely the most functional exercise i use. i cut trees for a living.

[@sethstewart9704]

Lol, got a Hershey's ad while watching this.

[@garrycol8486]

Can you make a parkour video

[@AdamSinicki]

For sure: it's in the pipeline! :-D

[@SerratusAnterior]

Whats your major?

[@apex9841]

What do you mean by "real" world?

[@Steve-ArfArf]

Sitting at your desk pushing keys

[@hungoverzerk2874]

Interesting!

[@roymcelwee9334]

Pulling a rope or lead for a stubborn farm animal. Pulling in the real world.

[@hewesy7265]

Powerlifting is the best.

[@jdizzygames7018]

No, it’s not. Celestenics and MMA is clearly the best and only way people should train.

[@hewesy7265]

@@jdizzygames7018 that makes no sense what so ever.

[@jdizzygames7018]

@@hewesy7265 please explain how my comment makes no sense. For complete functionality and useful strength, calisthenics is beyond best. You can move more efficiently, use your body in more ways, and actually have useful strength. Furthermore, training mma allows you to get very toned, teach you how to defend yourself against almost every other person, more functional strength, and will give unbelievable stamina. Powerlifting and strongman are quite useless in hind site. The likeliness of you having to climb a tree is much more likely then lifting a big rock for no reason.

[@hewesy7265]

@@jdizzygames7018 bearing in mind strongman is working lifts taken to an extreme and the power lifts are the foundations for most S&C programs we already know you are talking absolute shit. And let me tell you it is SOOO much easier to stick a single/double or a great suplex with a 3× bodyweight deadlift than no deadlift. It is also easier to deliver a more powerful punch when you lift weights than just calisthenics. That's why shot putters and hammer throwers are consistently the most explosive athletes in the world...BY FAR. Also...fucking toned? Are you a fucking retard? You can't get 'toned' you fucking moron. It isn't a fucking sports science term. Stamina is dependent to the specific adaptation you are trying to acheive. There will be peripheral endurance adaptations but the mitochondria within the muscle cell will adapt to work load. Meaning a boxer will never be able to hang with a marathon runner and vice versa. The fact is calisthenics is limited. Good to build a foundation and that is it. It leaves the lost important muscle groups (legs and lower back) weak. Which in most sports are critical. Also I cannot emphasize how many times I just pinned down a MMA practitioner with one arm and pummeled him with the other. I grew up in Nottingham where Team Rough House was based during their peak. I went to Tae Kwon Do with Dan Hardy. Kicked fuck out of loads of MMA practitioners. This belief that being strong doesn't help in fights needs to die. Being strong is one of the best indicators of performance at any sport (so long as it is measured appropriately for each sport).

[@Iskandr314]

@@hewesy7265 with calisthenics you can achieve more than just a good foundation. Of course if you arent creative and push ups are the only thing what comes into your mind you wont get good. There are many ways to improve and get big and strong Beeing explosive btw is not the only thing you need, if they would just train for that goal they would be more explosive But you actually train many other apsects as well, explosive power is just one of them An olympic shooter makes not a good solider if his only skill is shooting targets you know. Ah and forget to mention, I wrestled all the strongmans in golds gym and broked arnis arm with my finger And gorillas are my sparring partners, obviously

[@jumpropestairs6129]

have you ever tried the horse stance, burns and works the cores? kzbin.info/www/bejne/hnKppIati91rbJY

[@simpinecone]

Thats the biggest kettlebell I've seen

[@BuddhaSunn]

It’s a bucket!

[@ganstathug6204]

Do them all lol

[@Zac9]

Could you give an example of how you would mix all 3 into one workout this is where I get stuck