Compound vs Isolation Exercises

Is one better than the other? Walk into a gym and ask ten people if they even know the difference, let alone the benefits of each. The words compound and isolation are pretty straightforward as to what they focus on. The questions are when do you use them and why? You don’t have to be an athlete or be training for something to have the need for both exercises. Incorporating both types into your workouts is part of having a well rounded program to follow. You use different muscles everyday in real life applications. Some would argue compound exercises are more relatable in day to day movements but you need isolation exercises just as much to either increase your overall strength or keep the correct muscle balance. No one wants the biceps of Thor but the triceps of Loki. Doesn’t look right and you’ll be shorting yourself of potential strength.

Compound exercises are ones that will work multiple muscle groups at a time. Some of the most popular examples would be the big three; squats, deadlift and bench press. Each of these are great for improving overall strength at the same time. We squat everytime we need to sit down and stand up out of a chair. Or if you really want to challenge yourself, try getting in and out of a bean bag chair. Only the elite are capable of this. 

We deadlift everytime we need to pick something heavy up, with proper form of course. Farmers carry is another great compound exercise because you’re not only picking something heavy up but you might just move it from one spot to another. This can happen multiple times a day to just about everyone. How great would it be if you never had to help someone move again, you can only be “busy or sick” so many times before they call you out. Compound exercises can make this so much easier. Bring on the dressers and the outdated waterbeds. 

Bench press is another great compound exercise that works multiple muscles in the chest and the arms at the same time. The motion of the bench press may not be as applicable as some of the other exercises mentioned but you’re still increasing strength in different areas that are used everyday. Not to say you’re not pushing or holding something shut on a daily basis and if the zombie apocalypse shows up, you’ll be pretty damn popular with holding doors shut. 

Compound exercises or workouts are a great way to maximize your time in the gym whether you’re short on time or just trying to get the most bang for your buck. You can do a total body workout with a handful of exercises if needed. Back squats can work your hamstrings, quads, your back and engage multiple other areas. Deadlifts can work your glutes, core, hamstrings and even improve grip strength. And we mentioned earlier that bench press can work arms, shoulders and the obvious chest muscles all at the same time. 

Being able to use multiple muscle groups during one exercise allows you to increase strength by lifting heavier and the strength you're building can help you in your everyday functions. Not to mention compound exercises can burn more calories due to the increased weight being lifted. Depending on your goals, it’s a great way to build mass faster and or trim the fat.

 Another benefit to compound exercises is the increased coordination and mobility involved compared to isolation exercises. The benefits are many, it’s just important to remember proper technique is crucial for all workouts but even more so for the compounds. With more muscle groups being engaged comes a possible risk of a worse injury. Spotters and knowing your limits are important to keep in mind when attempting compound exercises. Nothing worse than having the bar at your chest or in full squat when you realize the bar isn’t getting racked all by yourself. 

Isolation exercises are not to be forgotten though, and can be less embarrassing when trying to go till failure. Not necessarily the sidekick to compound exercises, but isolation workouts can help improve overall strength when attempting a deadlift, a pull up, should press etc. 

Let’s say for example you’re attempting a deadlift and you love leg day, no one would dare say you have chicken legs. Quadzilla is your spirit animal. Your quads, glutes and hamstrings are doing their part in lifting the weight off of the ground but you have been lacking on core and lower back exercises. Isolating those areas in the gym to improve your core and lower back would increase your ability to lift more during a deadlift. Every muscle group needs to be doing their part and a weakness in one area can hinder the whole movement and the amount of weight you can move. 

The same can be said for bench press, a favorite among male peacocks. You can bench press regularly and have big biceps but aren’t seeing the gains you want. Bench press also engages your triceps and can’t be neglected if you want to increase overall strength in the exercise.  Even individual chest muscles can be improved with different exercises. Dips for the lower chest, decline pushups for the upper chest and dumbbell flys for the outer area. All to improve the overall muscle. Stronger muscles will compensate for weaker ones as much as they can but this is a great way to cause an unnecessary injury. This can take you out of doing the exercise altogether for a while.

Isolation workouts are a great way for fixing those imbalances in your body. Whether you had an injury to work back from or a physical job and you’ve gotten accustomed to using your right side more than your left. Isolation exercises can help focus on one area to build back strength. 

It’s important to mix it up and shock the body with new exercises. Incorporating new isolation and compound workouts will do just that so you don’t get used to the same routine you’ve been doing for the last six months. You might not see the same overall improvements as you would if you changed it up in the gym. That’s not just with strength training, the same thing goes for endurance training, mobility, flexibility, agility etc. 

Fitness encompasses so much more than just strength and working on all the areas mentioned above can help you on your overall mission of being “fit”. Getting to the gym is half the battle. Whether doing compound or isolation exercises, you’ll benefit from both. Now you can incorporate new exercises and see the results you’ve been waiting for.

What Is Tactical Fitness?

 Is it a fad? Is it the next big thing? Truth be told, tactical fitness has been around for a long time and it’s not going away. It’s used by our military branches, law enforcement, firefighters and whoever else that needs to be in peak performance to be able to do their job at the highest level and in the worst conditions. It starts as a basic physical fitness test to see if candidates are even able to begin a career in the field, but it goes far beyond that. Training never stops.

T.F. is used to train for real life scenarios that our nation’s bravest might encounter on any given day. Military might not train the same as the fire department would but the concepts are the same and the scenarios are just as life threatening. They can’t just be good at one area of fitness like strength (which can be broken down within itself), instead they need to be efficient in all aspects of fitness. No one wants to lose in a fitness competition but the stakes are a lot higher if a tactical athlete loses in their field of work. 

One of the differences in T.F. compared to other versions such as bodybuilding or crossfit is the purpose they are training for. Competitions are popping up everywhere to find the strongest, fastest, or who can endure the most. And there’s nothing wrong with that. Exercise is a vital part of everyday living and people use different ways of motivating themselves. 

Why would I train like this if I don’t do those jobs? Just because someone isn’t in law enforcement or special operations in the military doesn’t mean similar real life scenarios won’t find their way to your doorstep one day. Complacency is the enemy of all and it’s our job to consistently train for unexpected situations. A few examples include:

• House catches fire, I need to pick up my kid(s) and run out of the house to safety 

• Natural disasters (earthquake, flood, tornado), an adult male has been knocked unconscious and needs to be dragged quickly to a safe area 

• A car went off the road and into a lake. They got out of the car but guess what, they can't swim

Do you have the strength, speed and composure to get it done? Do you even swim bro? Some of the similar circumstances of these scenarios would include moving fast with added weight and making good decisions when it matters most. These bullet points would be considered extreme and unlikely for most people but that’s why people train to become as well rounded as possible. To be in peak performance under the worst circumstances.

This is what tactical fitness prepares you for. One main concept is to train under stress, pushing yourself and getting out of a normal comfortable routine. Shock the body! Instead of your normal 3 mile run in the morning, try putting on a weighted vest or kit and do the same run. See how your times compare and how your muscles react. If that isn’t challenging enough then throw in 15 burpees each mile. Once that’s done, see how your mind reacts as well. Can you think straight, a little dizzy maybe? The tactical careers I mentioned earlier train for these scenarios regularly. For example, sprinting with added weight to either get to their destination or to apprehend the suspect. Then once they’re there, they have to be able to make the right decisions or it could be life or death for someone. 

There’s a reason first responders train to become tactical athletes, some examples include:

• Military training with 60 lb rucksacks for miles on end in full gear in the elements

• Firefighters running up flights of stairs with a minimum 45 lbs of gear on

• Law enforcement training with their vests, stiff gun belts and whatever else they may need can get up to 30 lbs of added weight

I’m not saying to throw on 50 lbs in chains and start sprinting till you pass out, start small and gradually increase your challenges. If you workout now that’s great, there’s always room for improvement and T.F. can be incorporated into routines. The goal is to build a well rounded foundation so you can be as prepared as possible for any situation life throws at you. This includes strength, speed, agility, aerobic endurance, muscle endurance, flexibility and mental toughness. And now apply that to every part of your body. 

If you wanted to become a tactical athlete, here a few basic steps you can take

• Train with added weight (vests, kits, ankle weights etc.)

• Train outside, get out into the elements while dressing appropriately for conditions, not everything happens indoors

• Add a little stress to your workouts. I don’t mean tell your spouse their cooking could be better and then start running away, but train with a partner and compete. Nothing gets the blood pumping like competition

• Can you incorporate mental toughness and composure during and after an exercise?

• Don’t forget to take care of your body. Tactical athletes are still athletes and are no good to anyone if they are injured and out of training for extended periods of time

You don’t have to give up your favorite workouts or competitions you might compete in.  Incorporate these categories into your workouts and watch your overall improvements in fitness and in confidence. The results will be incredible and you’ll know you’re a well rounded athlete. Anyone can train with a purpose, tactical fitness helps you train for the ultimate purpose of the unexpected. 

I’ve seen a lot of different definitions of what tactical fitness is, including “functional fitness on steroids”. They may all be right, but we hope after reading this you have a better understanding of the fitness genre and the motivation to get after it!

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