Can isolation exercises build muscle

For example, perhaps the bench press is better at bulking up the outer chest because it challenges our pecs in a stretched position, whereas the cable fly is best for bulking up our inner chest because it challenges our pecs in a contracted position. However, there may indeed be some muscle groups where regional hypertrophy comes into play. With our ab muscles, for example, there are different compartments running up and down we may have six distinct ab bulges, say , and it seems like some exercises are indeed better at targeting those different compartments.

Hanging leg raises and reverse crunches may be better for our lower abs, whereas crunches may be better for our upper abs. If we talk about strength as powerlifters do, where our strength is defined by how much we can squat, bench press, and deadlift for a single repetition, then we could make a strong case for specificity.

We could argue that the best way to improve our low-bar squat strength is to spend more time low-bar squatting, less time doing isolation lifts. We gain more squat strength by spending less time squatting and more time doing isolation lifts. So we know that doing isolation lifts can improve our strength on the big compound lifts.

Most people are limited by their quad strength when squatting, so it makes sense that prioritizing quad growth with isolation lifts is an effective way to increase our squat strength. Here are some examples:. However, I also want to challenge that definition of strength. I would argue that general strength should be defined by our strength on a wide variety of movements and in a wide variety of rep ranges.

I think our 10RM chin-up strength is just as relevant as our 1RM squat strength. More controversially, I even think that lifts like curls and triceps extensions are an important part of general strength. So to summarize, I think the best definition of general strength is our strength at a wide variety of movements in a wide variety of rep ranges. And the most effective way to build that kind of strength is to train a wide variety of lifts in a wide variety of rep ranges.

If we look at the participants who did triceps extensions first and the bench press second, they both saw similar amounts of triceps growth, but we see that their chest growth got cut in half:.

This means that their triceps failed on the triceps extensions and then failed again on the bench press. But their chests never got a chance to go near failure. If we look at the group who did the bench press and then the triceps extensions, we see maximal muscle growth in both the pecs and triceps.

Why is that? So they added in triceps extensions afterwards, giving their triceps the chance to push near failure. This is the general principle we want to build into our entire workout routines. Quite a lot, actually. Different people will fail different lifts in different ways. Some people fail the bench press because their shoulders give out, others fail because their chests give out.

Because of these differences between individuals, once we get beyond a beginner level and once we start to notice which muscles are being built by our compound lifts, it can really help to customize our routines so that our compound and isolation lifts combine in a way that suits us. Now, that might sound like a lot of work, having to do all of the big compound lifts, and their accessory lifts, and then even more lifts for our necks, abs, and forearms.

And with some of the smaller muscle groups, like our necks, abs, and forearms, we might be able to spend a few months focusing on them, and then never really need to worry about training them again. We can rely on the compound lifts to more or less maintain their size with the small amount of ancillary stimulation they get. Over the years, multiple similar studies have been conducted, and every single one found that adding in isolation lifts produced extra growth study , study , study , study , study , study.

The interesting thing, though, is that isolation lifts are more important for some muscle groups than others. Our mid chests may get near-optimal growth just from the bench press, whereas our upper chests often need an incline or narrow-grip bench press, and our triceps need triceps extensions.

So if we want to maximize muscle growth in all of our muscles, we can build the foundation of our routines out of the big compound lifts and then stack isolation lifts on top study , perhaps rotating through those isolation lifts over time. Then we can squeeze in some relatively quick isolation lifts afterwards to bring up the muscles that are sure to lag behind: our biceps, triceps, neck muscles, forearms, and so on.

We tried to build this principle into our guides for each of the five big lifts. They start with an explanation of how to get the most out of the big compound lifts, and then we cover the best isolation lifts to do afterwards. Or, if you want a customizable workout program and full guide that builds these principles in, then check out our Outlift Intermediate Bulking Program.

His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. This is one of my favorite articles you have written Shane!

You guys are always putting up quality content. I have a question for you though regarding the forearm isolation lifts.

Personally my forearms have grown rather proportionally with the rest of my body going through the B2B workout program thanks for that! And are you at risk of over working forearms if you need them fresh for your next workout? Honestly I think forearms training could warrant an article on its own, after all they are one of the most badass looking muscles and they are what helped Popeye easily open up those spinach cans!

We took into account that most people doing the Bony to Beastly program want bigger forearms. So, for example, biceps curls are often enough to train the forearm flexors at first.

Reverse curls train the brachioradialis very well, but they also work the extensors a decent amount. The other thing we want to be mindful of with novice lifters is that if we beat up your hands, grip, and forearms too much, we can interfere with your workout performance.

Standing calf raises work quite well. Remember to raise your toes up on something so that you can get a deep stretch on your calves at the bottom. You probably want to do at least 3 sets per workout and train them at least 3 times per week. They need quite a lot of volume to grow. A study came out last month comparing training the hamstrings with bent versus straight legs. Training them with straight legs stimulated more growth because the hamstrings got a better stretch at the bottom of the range of motion.

I think the same would be true with calves. The move is simple: it simply asks you to straighten your knee. Even isolation exercises recruit some stabilising muscles, if done correctly.

That way, you can hone your mirror muscles, without neglecting the rest of your body in the process. Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today. Type keyword s to search. Some muscles need isolated exercises. For example, the bicep is used in a lot of pulling movements — think rows and pull-ups — but as a secondary or supporting muscle rather than the primary one. There isn't a compound exercise that can really target the bicep on its own. They'll keep you active all over. If injury strikes or your muscles need time to recover from a tough workout, isolation exercises allow you to work on individual muscles while avoiding those that are overworked or injured.

They're perfect for fixing imbalances. Isolation training lets you zero in on a muscle and bring it up to speed. In my new workouts, cables help to connect the mind with that muscle, so you can sharpen and fine-tune.

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