Compound Exercise Training- Compound exercises are multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion.
- Stress not only your muscles, but your joints, ligaments, and tendons.
- Develop the body as a whole rather than as a collection of seemingly-unrelated parts.
- May develop weak spots, as your strong muscles compensate for weaker muscle groups
- Takes more time to learn proper technique, flexibility, and range of motion to preform lift properly.
- more intimidating for beginners
Isolation training- is a training principal based on isolating each muscle group worked, through slower and more controlled repetitions. It is important to know how to contract the targeted muscle, and which lifts will isolate the targeted muscle group. This technique requires a person’s knowledge of specific muscle function and body mechanics. By learning how the body works and which muscles are employed, one can increase body awareness. As body awareness increases, muscle isolation will also increase.
- This is a great way to work on muscle imbalances or weak muscle groups, although solely using isolation may develop weak spots
- less muscle fibers stimulated = more time in gym
- it is more difficult for a beginning lifter to have the mind-body connection to preform this type of exercise
- may cause overtraining injuries