Compound vs Isolation Exercises: Which is Better?

The False Dichotomy

Fitness influencers love absolutes. "Only do compound lifts!" or "Isolation exercises are the key to growth!"

The truth? Both have their place. The question isn't which is "better"—it's when to use each.

Compound Exercises: The Foundation

Compound movements work multiple joints and muscle groups simultaneously.

Examples:

• Squat (hips, knees, ankles)
• Deadlift (hips, knees, spine)
• Bench press (shoulders, elbows)
• Rows (shoulders, elbows, spine)
• Pull-ups (shoulders, elbows)

Advantages of Compounds

1. Efficiency - Train more muscles in less time
2. Functional strength - Movements mirror real-world activities
3. Hormonal response - Greater systemic stress triggers adaptation
4. Progressive overload - Easier to add weight over time
5. Time-efficient - Cover more ground per exercise

When to Prioritize Compounds

• You have limited training time (3-4 days/week)
• You're a beginner building a strength base
• You're training for athletic performance
• You're in a caloric deficit and need efficiency

Isolation Exercises: The Detail Work

Isolation exercises target a single muscle group across one joint.

Examples:

• Bicep curls (elbow only)
• Leg extensions (knee only)
• Lateral raises (shoulder only)
• Tricep pushdowns (elbow only)
• Calf raises (ankle only)

Advantages of Isolation

1. Targeted hypertrophy - Focus volume on lagging muscles
2. Reduced fatigue - Less systemic stress per set
3. Mind-muscle connection - Easier to feel the target muscle
4. Joint-friendly options - Work around injuries
5. Pump - Greater localized blood flow

When to Prioritize Isolation

• You have specific muscle imbalances
• You're a bodybuilder focused on symmetry
• You need to work around an injury
• You've already done your heavy compounds

The Optimal Approach: Compound-First

Start your workout with compounds when you're fresh. This is when you have the most energy for demanding movements.

Finish with isolation work to add volume to specific muscles without additional systemic fatigue.

Example Push Day

1. Bench Press (compound) - 4x6
2. Overhead Press (compound) - 3x8
3. Incline Dumbbell Press (compound) - 3x10
4. Lateral Raises (isolation) - 3x15
5. Tricep Pushdowns (isolation) - 3x12

The compounds handle the heavy lifting. The isolations add targeted volume.

How RepLog Categorizes Exercises

RepLog's exercise library tags movements as compound or isolation. The Muscle Breakdown feature shows you if you're over-relying on one type, helping you build a balanced program.

The Bottom Line

Do both. Compounds build the foundation. Isolation adds the detail.

The ratio depends on your goals, schedule, and training age. But neither is "better"—they're different tools for different jobs.