How do you lift? Compound vs. isolation.

Hey Everyone! Hope you are all doing great and are enjoying this beautiful weather we are having in Southern Ontario right now! Get outside and be active, you will be amazed what this beautiful weather can do for your body and mind!

I have a cool little blog today. I’m going to talk about Compound Lifts vs Isolation Lifts! These are both very important to any well rounded program and they both serve a very important purpose! First off I am going to define each of these movements then I’m going to tell you what I think the benefits of each of them are!

Compound Lift

A compound lift is a movement that targets and utilizes multiple major muscle groups and joints at the same time. Every well rounded program should have a compound lift every day in my opinion. Your training session should be built around that specific lift that day. For example if Monday your program is built to hit heavy legs, then everything else you do that day should complement your compound lift. Basically your compound lift is the Meat portion of your dinner plate! 

Top Three Benifits of Compound Lifts

Below I am just going to touch on what I think are the benefits of compound lifts, and why they should be a huge part of your program!

1. They Make You Stronger – Simply put every program should have some variation of a squat, bench and deadlift. They are the biggest bang for you buck!

2. Coordination – Core Strength – Every compound lift makes you engage your core in some way shape or form. Most importantly they all will improve your coordination!

3. Burn More Calories – It is proven that you will burn more calories doing a compound lift such as a squat than going on a run! Compound lifts challenge your CNS and make you work!

Isolation Lifts

Isolation lifts are movements that target a specific muscle group and only use one joint like the triceps in a triceps extension, whereas a compound exercise utilizes multiple muscle groups and joints to perform that specific movement. The same can be said about isolation lifts as compound lifts, every well rounded program needs them! I personally think that isolation lifts are great for fixing deficiencies in the body. For example if someone has weak glute and can’t get them to fire, you can still have that person Squat (Compound Lift) but you can also build some single leg glute bridges in to target that specific area! Like I said before the compound lift is the meat, your isolation lifts are the veggies!

Top Three Benifits of Isolation Lifts

Here are my thoughts on what I think are the biggest benefits to isolation lifts!

1. Rehab – Being able to target a specific muscle group that has been injured to help recover it is key to getting healthy quick!

2. Fixing Deficiencies – Like I said above, some athletes have problems areas that need work. Isolation lifts can help get this done for you when building a program

3. Compliment To Compound Lift – I think the most important benefit is that you can use these lifts to compliment the big compound lifts!

Email Bskinner@sstcanada.com to book your complimentary demo session to talk to us about how we use compound and isolation lifts in your programming to get the results you need!

What do you need to gain mass?

Here at SST a lot of athletes come into our facility wanting to put on size and gain strength and ask for our advice to help get them there. While what we do in the gym is a HUGE part of helping them achieve this goal, what we preach to our athletes is that what they do with the 23 other hours they aren’t in our facility are just as if not more important if they want to gain size and strength.


The most common misconception with ‘bulking’ or the pursuit gaining muscle mass is that you can just go on the see-food diet (eat any food in sight) and you will put on mass. While this is true if you are in a caloric surplus (eating more calories than you are burning), it doesn’t mean you are going to the athletic size we want you to gain. You should have a professional help you to calculate your caloric needs to identify #1 if you are eating enough for your activity level and if so if we need to add more calories to your current regime to help you gain some healthy muscle mass. This is ESSENTIAL if speed and/or power is important for an athlete’s sport as if we are looking to put on size, we need to be cognisant of how this may affect their speed. We want to gain size and strength the right way to promote speed development, keeping our body fat levels in a good range for us to perform for our sport.


For this to happen you need to be eating adequate protein. A good rule of thumb is that you should be eating AT LEAST 1 gram of protein per pound of body mass and it is best to space this protein out throughout the day to keep us on the positive side of protein synthesis/degradation. While individual needs will vary for sport and training period this is a good rule of thumb to follow. Another way to think of this is to try and eat 40 grams of protein per meal, or the equivalent amount of two decks of cards of a high-quality protein source, as protein is the key macronutrient for muscle building. If we are wanting to put on size and to make sure we are eating enough, another simple trick we can use is to try and eat 3 meals before 3pm, and 5 meals before 9pm. If you follow these simple rules of thumb it should go a long way in helping you put on some healthy mass.


We also focus on our athletes avoiding highly processed foods and protein sources. The more nutrition we can get from unprocessed, home-prepared meals the better. Focusing on eating lots of vegetables (hitting all colours of the rainbow), adequate carbohydrates for specific goals and activity level, healthy unsaturated fat sources such as fatty-fish, olive oil, avocados, almonds, etc. and protein sources that used to run, swim, or fly is a great place to start. We need to know where our next meal is coming from, and if we are prepared and have meals ready-to-go then we are less likely to hit the drive-thru window. While supplements have their place in athlete nutrition, forming this foundation is key for preparing our athletes for the demands of their sport and our training programs and to create life-long healthy relationship with food.


Also don’t forget to sleep! Hitting at least 8 hours of sleep per night is essential for muscle recovery and regeneration. It is important to make sure this is un-broken sleep as well as this is when our best muscle-building takes place. Making sure our sleep hygiene is in check can go a long way to help us get those 8 hours, such as avoiding screen time before bed and getting to bed at the same time every night to name a few. Also making sure we are adequately hydrated can help with sleep, but also everything else. Most of our athletes who come in aren’t drinking enough water and this affects not only their performance in sport, but everything else as well.
While this article only starts to scratch the surface on what things we should be doing when we are wanting to put pack on some healthy mass, it should go a long way into helping lay a strong foundation!

Email Bskinner@sscanada.com to schedule a complimentary demo session!