Why Compound Lifts Are Generally Superior To Isolation Exercises | Mind Pump 2176

[@Gingerinthesouth]

I love how you guys are keeping old school values with not only raising your kids but just how your business acumen and family lives are so authentic and you truly are reaching the masses and keeping the family unit model still alive with how much you all care about your kids and wives. It’s so refreshing and I feel like the coolest GlamMa at 55 being in your community and loving all the workout tips and life hacks. Thank you for being so friggin awesome ❤

[@Sunlightsam24]

I’m from your era lol and echo your sentiments!

[@Gingerinthesouth]

Yes they are so cool! We are in good company 😀

[@brittanygray2742]

This is still my favorite podcast 4 years on now. Love y'alls positivity info and humor so much!

[@MindPumpShow]

Glad you enjoy it!

[@jensahawk233]

That last caller, Anita, inspired me to just keep lifting and aim for strength. I remember being strength focused is so much more motivating than just training for aesthetics and so going to switch back to focusing on this. Hitting big numbers is more fun to see than seeing little drops on the scales. My focus and motivation has been really off lately but she just inspired me to turn back to the strength direction! 💪 😊

[@evec2022]

I thought she was so inspiring too!!! I love her attitude!

[@hunterblackfit]

Daily cannabis user here. Props to Adam for cutting back and primarily his purpose for cutting back. My son will be 2 in February and considering doing the same. Great show today!

[@manoplas911]

Lost my business to fire Got in to depression Gain 50 lb in a year You guys save my life On a diet now lost 30 lb so far Please help me out with some MAPS If not thanks for turning my life around one podcast at the time

[@K4R3N]

Stay strong 💪

[@manoplas911]

@@K4R3N will do thanks 🙏

[@LUKA_911]

Ive been a massive fan of the podcast for almost 2 years now and i have nothing but praise! You guys helped me massively on my journey with the information you put out about fitness, diet and lifestyle. I also appreciate your advice on family relationships and being dads, and i see you as positive father figures in my own life (especially Sal😅) Thank you for what you do, youre the best!

[@shannonlogue-chrysalisfitn8572]

I absolutely love the "anytime foods" vs "sometimes foods" choices and anytime fridge. What a clever idea!! It's a great way of teaching them healthy eating choice habits, too.

[@stephanierussell230]

I love you guys. You all changed my life. Thank you so so much! I'm 50 Years old and came from crashing my metabolism to now building muscle and feeling so good. God bless you and keep up the good work. ❤❤❤❤

[@FernTheBull]

MPS is how I start every morning 💯 thank you all so much, for discussing what many won’t 💪

[@FernTheBull]

@@saudforgetboutit6712 I haven’t seen all the episodes, I am about 3 months in or so. Have a lot of catching up to do 😁

[@ColdStartGarage]

Maps 15, maps anabolic. Beautiful programs. We are having fun! And this comment sole reason is for the chance of winning maps split 🤣🤘🏻🏁🏁🏁 Thanks for what you boys do!

[@KtArmstrong]

Like in the military, that’s what makes them work together so great! You move as fast as the slowest person

[@Laur3n13]

Great episode guys! I've totally switched up my workout routine from 5 day body split to 3 full body days focusing on complex movements and loving it! More practical for my busy lifestyle and I'm not killing myself in the gym, falling in love with the whole process again 💪

[@artbylynnnorris]

The ankle mobility total game changer on the free webinar, i will pay more attention to mobility stuff from now on!

[@BrittanyMb11]

So happy I found you guys when I did! I’m 3 years into my consistent fitness journey! 3x a week full body workouts have been amazing for me and my busy work life! I love you guys keep up the great work!

[@brokenarrowministry]

Found you guys a few months ago on KZbin! My whole mindset on frequency and reps, caloric and protein intake, and the value of sticking mainly to the compounds have really changed everything for me! Thanks for the frequent quality content y’all put out! Keep it up and I’ll keep tuning in! Regards, Shawn in Virginia.

[@jacquishugar6761]

This why I chose to split up the routine in MAPS Aesthetic to hitting the compound lifts one day and the isolations the next. BEST results ever since. I've run it 3x now!! 🥰

[@hunterblackfit]

She says she works with a power lifting coach. Don't have your program and Sal's like, "even better!" God bless you guys!

[@thedionneshow1865]

Love the compound lifts!! Been training on and off for 30 years after my mum & dad took both my brother and I to the gym in our teens here in New Zealand. We got hooked!! Great show, great advice!

[@xedxed-1819]

0:16 sorry sal, but this one put me in repeat mode 😂😂✌🏻 love u guys content always…

[@ZenobiaRice]

My kids and I had a family meeting last night. Starting them on creating “power task” lists to complete every day. Moving them more towards independence and self responsibility.

[@samdunkksu2b129]

All I remember is sal saying “quit your job” Rents overdue. Now homeless. You guys saved my life

[@davestroy]

I really think the 5x5 program is the best to build muscle and strength! After years of practice, I can assure you bodybuilding is a lot easier with isolation movements, because the foundation has been built with solid concrete muscles! Muscle Pump Show 💯 ❤

[@aprilsimoncini7679]

Just started weight training last week and settled on full body with just compound lifts. Good to know I'm on the right track. P.S. love the added behind the scenes clip at the end. You guys are hilarious 😂 Thanks for the laughs

[@MindPumpShow]

Lol thank you!

[@scglass13]

When Sal said "all the pros like to do isolation exercises" at the beginning I had to stop the car because I was laughing so hard 😂

[@chrispacheco3565]

Since I’ve started listening to you guys I have found myself so much more motivated and approaching fitness in a better and more sensible way! Thank you for all the great content!

[@scottbennett3765]

Another amazing episode. Shared with my entire family! Thanks Mind Pump!

[@cgibbs0816]

Some of your best episodes are the ones that generate organic humor! I can learn, laugh and have fun all at the same time! Great stuff guys!

[@brittanygray2742]

My husband has RA and they do treat him with cancer type drugs. It has changed him as a person the last 10 years. I would love to see some better treatments come out for autoimmune diseases!!! It would be life changing for so many.

[@SteveK-ys2nl]

Thanks for the consistently excellent content/information! I look forward to it every day.

[@khairommuzaffarbinbaharom6405]

Love the girly voice from Sal and Justin😂 Btw great content as always guys. The fact that you pump out great contents everytime consistently is craaazyy

[@evec2022]

Those shoes look like indoor soccer shoes!! I love the last caller, Anita (?). She has great energy... I hope her powerlifting competition goes well!

[@plantjuicedaryan]

Compound lifts for the win for sure 🙌🏻

[@sebastianbehnke113]

Lets go! So much wisdom

[@LT_Church]

Training kids to be independent, starts a lot younger than I would have thought, but really does make sense.

[@RBW8774]

Never fail to give the best information ❤ thanks guys!

[@MindPumpShow]

@RBW8774 Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@RBW8774]

Oh my goodness! Been commenting every episode for a long time ! I'm so excited!

[@BeastModeKeys]

I do fullbody/compound lifts 3 times a week! And I’ve loss over 50 pounds since I started doing this. I like training this way better 🫡

[@BeckyJB]

Congrats 👏

[@aliaub75]

Best way to train. Full body 3x week (Mon/Wed/Fri) and cardio and some isolation exercises on other days.

[@LaserDISCplayer]

Same

[@promo130]

@@aliaub75 haha , split is way better

[@HUNGTXN]

@promo130 Why do think that? Not making fun but curious

[@bittersweet0104]

Love the shoe conversion! The best😂😂😂😂

[@TheBaitShopGuy]

What actually happens in real life in compound movements is that 1. People in the gym have even worse form because of needing to keep multiple things lined up that doesn't happen in real life. See barbell deadlift and barbell squat. 2. Muscle groups come up lopsided. The guy who has no chest who does chest presses while working delts and tris but not the actual chest muscles. That's what happens in real life to most lifters. The guys on the Mind Pump show are advanced and can use compound exercises.

[@K-A.sundberg]

Nice with a new video! Will soon start your programs, would love to try the 2 time a day split. Dont mind the warmup and challenge. Been doing 6 times a week for whatever part is recovered. But thinking i should lower volume a bit to prevent overtraining. Hard to do, basically saved my life to start weigtlifting and focus on getting strong and fuctional, recruiting hormones and optimizing recovery.

[@tpap6827]

Isolation lifts help iron out weak links in the chain (ROM). They help increase the volume for 15-25% additional results without the risk of overtaxing the bodies ability to recover in a reasonable amount of time so you can progress faster while the minimizing the risk of injury resulting from imbalances in both the prime movers and antagonists,. Your body will fail to gain muscle with compounds if you are developing a surplus of strength in the front Delts relative to the chest and triceps..will cause your pressing movements to stall, possibly regress and lead to potential injury. Suppose that you recognize this and either develop your chest and triceps using limited range movements. That will solve problems at joint angles which is usually the issue but if it is clearly a matter of your front delt development being so far ahead of your genetically less blessed pecs And tris the you will have to spend time using isolation exercises or using techniques with less load to bias the weaker muscles. Now in the intermediate years of training this is a typical challenge that requires one to consistently experiment until he resolves the problem. When you are more advanced the problems become more complex. If the antagonists are under developed relative to the prime movers, you may have stability issues and you might not but what is usually limiting your strength is the golgi tendon reflex that puts a hard ceiling on a lift so that anything in excess of that will cause the prime movers to shut down to prevent injuries caused by muscular imbalances. Two solutions: (1) work on the antagonists more intensely with a higher volume than the prime movers with the initial focus being major hypertrophy or (2) take androgens that bloat the tissue through increased blood volume and a caloric surplus. Certain compounds will increase the turgidity in the antagonists,(known as tonus), which will also inhibit the golgi tendon reflex but the fact that gear causes hypertrophy in the muscle while the tendons, which grow more slowly stay the same, increasing the risk for pec tears and shoulder problems. Work your pulling more than your pressing ( you will be stronger, much bigger and more durable. That's why people who decide to focus on a body part of a lift for the long run will typically stay small and weak. Obviously powerlifters who specialize in a lift have already built enough mass and strength everywhere. I am talking about you gym dork with a thick chest, small shoulders, no traps or neck development, shitty legs and biceps development that only looks like development compared to how small everything else is.

[@AB-lb4zv]

I noticed how sometimes it can cause a bit of depression or create a sense of uselessness with some mothers / grandmothers . As a child grows older they may feel they lose their value because the children can do things for themselves

[@acidicmeat989]

Although I can relate to Justin wanting to have “fast” shoes, I have to go with Chuck’s as my all time favorite shoe. I have had over 15 pairs in my lifetime. You can use them for just about any occasion and still deadlift in them to this day.

[@themayraolan]

sal coming through with the football analogy 👏🏾😅 editing to say thank you for reminding us that it really does take a village

[@Sweet_T316]

I love Mind Pump!

[@luk6munky13]

You know that Justin is a natural passenger princess with those shoes on

[@CrazedCorgi]

excellent episode again

[@MindPumpShow]

Thank you!

[@tracy8826]

Sal's story about his mom throwing her slipper has me in tears😅 so funny!!

[@MartinV.]

Mind Pump Yeah dude!!

[@SY-by3ij]

Great content, thank you

[@mattcoorey2580]

The isometric Sal is referring too are called time static contraction

[@bryanrisso7508]

Ive been bulking for 36 years! Cutting is so difficult for me. When i get hungery its like i become a different person.

[@MindPumpShow]

Same here!

[@revyrogue657]

I just bought maps anabolic! 🎉

[@Cjean821]

I love this panel so much that I always hit like and save while listening to Sal 💪🏻 best fitness podcast ever and the hottest trainers EVER too!! If only they were NYC based!

[@MindPumpShow]

It's a good thing our MP Coach Kyle offers online coaching 😎 [e-mail]

[@amanda-cct]

🙌🏼

[@BeHealing]

My mum would complain nobody helped in the kitchen but if we went in she’d say “get out of my kitchen” lol

[@GrayLEVALE]

Came for the gains. Stayed for the kids independence 😅

[@Burkhimself]

💪🏼

[@hisstuff1973]

Gentlemen. I love this channel and I listen to the podcast at work. However. I don’t see this episode on the podcast. Any thoughts?

[@Pun28s]

Appreciate you guys & every episode however I’m trying to train everyday I’m alive honestly, iHave a hybrid style of training of my own, endurance:strength .. compounds & isolations, cardio & mobility

[@dant3232]

i do all isolation because im doing opposite of whatever mind pump says to do.

[@mahvzilla]

As a Filipino I can definitely relate to the slipper (chinelas 😂) throwing from my mother hahaha

[@mariaelisangelagomesarruda819]

What’s the supplement Adam took that helped him sleep better? I really wanna try it! In desperate need! 🙏🏻

[@spencerb947]

Semaglutide will end up in a huge class action at some point. Absolute shite it is.

[@xjmg007]

When I was kid my anytime foods were cashews, pecans and milk. Its just what we had that was easy. Really like the idea of kid fridge.

[@Allthegains_withoutthePains]

If a lack of strength leads to poor mobility then how come Mitch Hooper the strongest man in the world cannot get down and back up off the ground without using his hands!?

[@ElizabethNonsuch]

Wow, I wondered how long it would take before people started using Ozempic for crash dieting. It really wasn't designed to be used for 'those last few pounds' of fat loss. Sad times we live in.

[@WhiskeyRiver0]

I was going to purchase this program but i cant get the the gym 6 days a week.

[@joshuawilson3320]

Full body is the way

[@promo130]

the way to stay small and weak yes

[@kidusyohannes5555]

Yo another grate episode any free programs 😅

[@iInspireSuccess]

That's Anwar who made this clip. Hella funny

[@WastdTrashPanda]

That sandal throwing meme 😂

[@mattwasMTB]

Hey I have that same shirt as Justin :D

[@JayDen-gm7cf]

Justin on the next Nike ad 😂

[@stephanienewton6618]

I think autoimmune issues are worse than we know. My kids and I all had auto immune issues and I took an alternative path to deal with all of us (because modern medicine failed us). We are all doing great now. For me diet is key to maintaining my health now (at 49). One of my kids has to watch his diet. The other one has gone off the rails with diet (he’s 19) but he sees how it’s affecting him and he does try to reign it in. I’m not sure I’d do that inverse vaccine, though. What if it has reverse effects than intended? People need to change diet first before doing all that.

[@victorbigstone8178]

👍👍👍

[@sim2013uk]

Lol, my mum was the same. Fastest slipper in the west from 100 paces 😂😂

[@mikeleeper7617]

Compounds ar where it’s at luv ur videos

[@claymonaro68]

Justin, don't take any grief from a guy who bought driving gloves.

[@BirdLisa]

I’ve eaten 1600-1700 cal for so long, I don’t know how I’d ever eat 2500+ 😬

[@promo130]

easy, high calories food like peanut butter

[@rosalindolson8688]

I know you guys are not a proponents of extreme diets like carnivore, but you can find anecdotal example after anecdotal example of people curing their autoimmune disorders, eczema, depression, etc. By eating carnivore. I'm sure it's not the carnivore diet itself that is magical, but rather what is being removed from the diet that is causing these issues.

[@MindPumpShow]

Well said

[@NopeNope78]

Good podcast, however it lacks nuances and shows a clear bias towards compounds lift, even dismissing all the benefits of isolation exercises. Here are some nuances on compound exercises: 1. They create way more fatigue than isolation, so for someone training 6 days per week, he is going to be CNS fatigued ALL THE TIME. 2. You dont save that much time. I can run my leg extension sets on a 60sec rest period. Try to do the same for squats. You can, but should you? Probably not. 3. Joints and load. If you want "effective sets" on squats or any compound exercise, you have to load it adequately. That means using a weight that challenges you. Squats are way "harder" on the knees that leg extension are. 4. Muscle fibers recruitment: Locally, like in the chest for example, you would get more muscle fiber recruitment with a pec fly than a bench. However, the overall muscle fibers recruitment is better on a bench because it involves multiple muscle groups and joints due to its compound nature. Just a small nuance to add here. Here is a case for fun: If I train and older person, lets say 80 year old, and I make him do leg extensions and It increases his strength, therefore making him more functional in his daily life WHILE reducing his risk on getting injured doing a squat, wouldnt that be efficient training? Like, you guys really dismiss all te benefits of isolation exercises lol If it makes my client more functional in his daily life, ITS USEFUL, maybe even more than compound exercises! You say people tend to forget how they built their physique....I know tons of guys who were training like a powerlifter, were super strong, never look liked they lifted... Transitioned to a bodybuilding type of training, began to see results on their physique. So again, it really depends. Regarding hypertrophy, you guys tend to forget what the 2 most important variables are: 1. Proximity to failure (which is easier achieved with isolation AND safer). So I would argue that motor unit recruitment is better on isolation because it all depends on proximity to failure (we could also argue it depends on mind muscle connection, you would probably disagree saying its not a thing, regardless, its better achieved with isolation). 2. Number of efficient sets per muscle group per week creating the RIGHT stimulus-dose response. Its really hard to calculate effectively how many sets of DIRECT work compounds exercises account for on every muscle group. I get the message you are trying to communicate. Im a strength coach myself with a powerlifting background. I love the SBD and other compounds exercises. But you should really change your narrative. Both compounds and isolation are useful and its not because you train like a bodybuilder that you have to do a 6 days split, training one muscle group per day lol. You can always go with an Upper/Lower slit and begin every session with a compound exercise for each patterns and then transition to isolation that will induce less fatigue...

[@heatherm7970]

Not true. If she is using correct running form your power comes from your glutes and hamstrings. I lift and run 20-30 miles a week and I successfully have kept my glute gains and have even grown my glutes while running.

[@uglytuco3829]

Jocko wasn't making his own lunch at 6 years old. Don't step on the bullshit, kids.

[@MindPumpShow]

Lol

[@AnnaThibault]

I argue about this with my boyfriend all. the. time.

[@Jakebatz]

Friends will tell you your shoes look good. Good friends will tell you that your shoes don’t look good. Best friends will tell you your shoes are trash when they actually look good

[@MindPumpShow]

Fact

[@tpap6827]

Any girl or guy who tells you that "I am this or I am that" when you are getting to know them is telling you something they believe will impress you. That person is both clueless and likely full of shit unless the things they are saying include stupid standards that you are expected to live up to, put up with is so ridiculous that the date should end right there with you getting the check, putting her in a cab f saying good luck finding that useless doormat who is also rich, handsome and in love with your insanity. The women that say shit like this usually bring zero to the table including someone you would want to sleep with under those circumstances,

[@bryceherring946]

No, they are not. Wrong, not facts!!

[@maryelizabethlaplante4198]

Are they barefoot shoes?

[@zachdancy5828]

Bto had me laughing saying 6 days a week for 1 hour or more. Good luck getting it done in an hour, it Won't happen.

[@PositiveVibesOnly82]

Oooh wait they are unisex. Yeah I’m glad 😂😂😂

[@aprilholderman5098]

❤sexy compound moves build best bods....peace 👌 dudes

[@jesusgzavala711]

B.S

[@MindPumpShow]

Sure

[@GJones247]

nothing like a good dump....cortisol not included.

[@iInspireSuccess]

Those shoes are ugly. As a sneakerhead hell no. But for working out. I'm ok with these

[@joshhoobler5769]

Worst intro music yet. It's like a bad infomercial from the 90s. Love you guys, but really?

[@MindPumpShow]

You try putting out 5 of these episodes a week😂

[@Rebel-Rallycom]

❤❤❤love compounds - as a woman 50 - and bodybuilder

[@MariaCruz-nk2fr]

Omg!!! You guys too 😂😂😂chancletas 🩴… Run…from Cuban 🇨🇺