So one of my first ever blog posts was on compound exercises and why they are vital to increase muscle mass and fat loss. Today I’m going to be going through why isolation exercises are necessary to have in your training programme in order to get the most out of your workouts.
WHAT ARE ISOLATION EXERCISES?
Unlike compounds, isolation exercises work on one particular muscle group. For example, dumbbell lateral raises work the lats. Long term, isolation exercises will benefit your compounds even more, so it is a good reason why you should incorporate them in your training plan.
WHY THEY ARE IMPORTANT
Although compound exercises are superior, this doesn’t mean you should avoid them. It’s worth noting that unless you know how to programme effectively or you have a Coach that does it for you, it’s important that training will only be effective to your goals unless this is done properly, not to mention execution of the exercises themselves with perfect technique. So here’s why you must start doing them today:
1. Isolation exercises are important to avoid compensating certain muscle groups. Overcompensation of muscle groups when doing compounds could mean risk of injury. Isolation exercises gives you that opportunity to focus on those smaller muscle groups that are sometimes forgotten about. This enables you to strengthen weaker areas.
2. They are great for aesthetics. Especially if you are wanting to transform your physique, isolation exercises allow for complete muscle fatigue. If you want that sculpted, toned look start doing them!
3. They are important for your sport. Whether you are a runner, cyclist or bodybuilder, to get better at your sport, you must work on those specific muscles that you use the majority of the time to improve your overall performance. Especially runners who get a lot of knee pain, doing exercises like leg extensions and leg curls or single leg movements like stepups or Bulgarian split squats are a fantastic way to strengthen those muscles, quicken your race time and improve your agility. You will notice the difference long term that your specified skill set will start to improve.
4. Great for rehab! Had keyhole surgery recently, or had a horrible injury and limited to do certain things? This is where isolation exercises are great for building up that strength and stamina again. Always seek advice from a good Physio/ Osteo for what exercises to incorporate but whether you’ve had a rotator cuff injury where you can’t barbell bench press for a while, or a hip injury that has affected your squats (both of these I have had!) then doing isolation exercises have meant that you can still work those muscles so that when you return to those bigger exercises you are less likely to get injured.
SOME ISOLATION EXERCISES FOR YOU TO TRY
UPPER BODY
· Bicep curls
· Flyes
· Lateral Raises
· Tricep Extensions
· Tricep Kickbacks
· Tricep Pushdowns
· Flat Dumbbell Press
LOWER BODY
· Leg extensions
· Leg Curls
· Calf Raises
JUST ONE MORE THING
Do remember, both compound and isolation exercises are equally important. But if you’re programming is all wrong, or your form is terrible, or your nutrition is not impacting your lifts in a positive way, then there is just no point.
Need help learning how and when to use isolation exercises?
DM me today on IG @natashakostalas to start!
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