When we enter a gym, there are two types of routines that we can perform: isolated exercises or multi-joint exercises. There has long been a debate about which of them offer the best long-term benefits.
What are multi-joint exercises?
When we talk about multi-joint exercises or compound exercises, we refer to different workouts that activate several muscle groups in a single movement. For example, squats are a multi-joint exercise, since they involve the quadriceps, the hip, and the ankles, among others.
If your goal is to gain strength, this training offers very good long-term results. On the other hand, if you have little time to train, then it may be a good idea to resort to multi-joint exercises. In this way, you can have a complete workout without doing many separate exercises.
What are isolated exercises?
These are exercises opposite to those mentioned above since they only act on a single muscle group. A workout with isolated exercises allows you to control the levels of fatigue to further develop your muscles. On an aesthetic level, these are the best exercises to define your body quickly.
Can these exercises be combined?
Of course! If you are looking to gain strength and muscle mass, you should combine both exercises in your training routine. Multi-joint exercises are usually more complex to perform, so you should do them early in your routine so you can avoid injury. Then you can do isolated exercises to define a specific muscle group.