| Hey there, Some people put compound exercises on a pedestal as all you need to fully develop every major muscle group in your body. Isolation exercises, they say, may be fun, but they're superfluous if you do enough squatting, bench pressing, deadlifting, and overhead pressing. Sometimes they refer to studies that have found that adding isolation exercises to compound exercises didn't significantly increase muscle growth or strength, but as researcher and writer Greg Nuckols has noted, most of these studies were conducted in such a way that made it almost impossible for isolation exercises to show benefits. For example, in one study, isolation plus compound exercises increased muscle size by about 3.8 percent versus 3 percent with just compound exercises. That wasn't statistically significant, but it would be practically significant over the course of months and years of continued training. So, to summarize my case for doing isolation exercises, here are the highlights: - Isolation exercises allow you to continue training specific muscle groups when it's no longer practical to do so with a compound exercise. For instance, your chest and shoulders will be bushed after several sets of bench and dumbbell pressing, but your triceps will be up to a few sets of an isolation exercise.
- Isolation exercises allow you to train a muscle group in different positions and through different ranges of motions, which likely improves muscle growth. For example, bench pressing and overhead pressing train your triceps in a very different position than triceps extensions or dumbbell pullovers.
- Doing the same three or four exercises every week for months on end gets boring, and boring workouts tend to be less productive than engaging ones.
- Repeating the same exercises in the same way for long periods of time probably increases the risk of repetitive stress injuries, especially when you start using heavier weights.
So, while the lion's share of your gains will come from compound exercises, by supplementing them with the right isolation exercises, you'll get even more muscle and strength out of your training. Want to know which isolation exercises work the best and how to effectively combine them with the major compound movements? I break it all down in my bestselling fitness books for men and women. For men trying to gain their first 25 pounds of muscle or get to 10 to 15% body fat: Click here ⇒ https://legionathletics.com/products/books/bigger-leaner-stronger/ For women trying to gain their first 15 pounds of muscle or get to 20 to 25% body fat: Click here ⇒ https://legionathletics.com/products/books/thinner-leaner-stronger/ For advanced lifters trying to reach their genetic potential for muscle and strength: Click here ⇒ https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/ These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you. Go for it! Mike | 
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