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Kiara Dillon
Dr. Brett Weaver
English Composition II (Section J)
1 May 2018
Muscular Madness
Have you ever been to the gym and wondered what those workouts are that everyone is
doing? It is clear which area of the body they are working, but there must be some scientific
name for it right? Well, the answer is quite simple. Most exercises you see in the gym fall in two
categories: isolation exercises and compound exercises. The “which one is better” argument is a
very controversial topic in the fitness world today, and everyone has their own opinion.
Bodybuilders suggest isolation, while personal trainers suggest compound. Though both ways
are effective, targeting a specific muscle through isolation exercises will increase the size and
strength of that muscle better than compound exercises.
“Resistance exercise is an excellent way to increase muscle strength and size. In addition,
it is often used to improve sports performance. An ongoing debate among fitness professionals,
coaches and fitness enthusiasts is about which sort of exercises are most effective, compound or
isolation exercises” (Waehner). What is an isolated exercise? Also known as single-joint, these
exercises focus on increasing the strength in a certain muscle by targeting strength to one certain
joint. These are useful for muscles that are hard to reach and are not used as much as others, such
as a rotator cuff or a calve muscle. These exercises not only target a specific muscle but can help
prevent injury and repair muscle imbalance. Single-joint exercises consist of movement in only
one joint or muscle group that normally share the same function, therefore they are easier to
perform and are recommended for a person just beginning their fitness journey. “Isolation
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exercise has its uses in rehab, injury prevention, muscle imbalance correction, recovery,
programming, and bodybuilding. There isn’t much evidence that isolation exercise is required to
maximize gains. At least not in “mirror muscles”. Yet, it is possible that a muscle group needs to
be hit by different compound exercises to maximize growth” (Adams and Roberts). They are
also better for muscle definition and tone, and in the bodybuilding world, isolation exercises are
crucial in shaping a competitor’s muscles. Larry Scott was the first man to win Mr. Olympia,
bodybuilding’s most prestigious title, and he also created machines we still see in the gym today,
such as the Preacher Bench. He credits his “legendary biceps” to isolation exercises, focusing all
his strength on his biceps (IFPA).
There are multiple benefits of isolation exercises but knowing when to utilize them may
be confusing to someone who has just picked up a dumbbell for the first time. “In everyday life,
one muscle group doesn’t work in isolation from other muscle groups, it works in conjunction
with the rest of the body. Think of opening a door or putting something on a high shelf. That
involves the entire body, so it makes sense to train the body in that way. However, there are
circumstances where you want to focus more on isolation exercises” (Waehner 18). If muscular
imbalance occurs, which is when you can do more repetitions with one arm or leg than the other,
a person would need to keep working that certain muscle to increase its strength. When injury
occurs, often the muscle becomes weak and unable to fire at maximum contraction. Isolation
retrains the muscle to fire quicker and more efficiently. Most physical therapy programs use
these exercises to target said muscle or joint. Bodybuilders and competitive lifters work to make
all their muscles look beefy and toned. During competition, judges might ask the competitor to
increase the size of one muscle group, so one must repeatably work said muscle to make it more
toned. If you are a beginner looking for a well-rounded workout, incorporating isolation
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exercises will help to make those smaller and hard-to-reach muscles stronger and will make
compound lifts easier to perform. For example, increasing the strength of your arm muscles will
help make working your back muscles easier. “Try adding isolation to your workouts and see
how the other exercises change for you. You may find you can lift heavier once those smaller
muscle groups are stronger” (Waehner 18).
What is a compound exercise? Also known as multi-joint, these exercises use two or
more muscle groups at the same time. They mimic real-life activities, improve joint stability and
balance, and allow a person to workout longer with better muscle endurance. “Compound
exercises can actually help your clients improve their movement skills and range of motion,
along with dynamic balance which can actually help improve your overall quality of life”
(McCall). The squat, lunge, deadlift, push up, and shoulder press are the most common multi-
