{"id":5154,"date":"2020-03-09T11:26:06","date_gmt":"2020-03-09T15:26:06","guid":{"rendered":"http:\/\/www.sst.training\/blog\/?p=5154"},"modified":"2020-03-09T11:26:06","modified_gmt":"2020-03-09T15:26:06","slug":"how-do-you-lift-compound-vs-isolation","status":"publish","type":"post","link":"https:\/\/www.sst.training\/blog\/blog-post\/how-do-you-lift-compound-vs-isolation\/","title":{"rendered":"How do you lift? Compound vs. isolation."},"content":{"rendered":"\n
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Hey Everyone! Hope you are all doing great and are enjoying this\nbeautiful weather we are having in Southern Ontario right now! Get outside and\nbe active, you will be amazed what this beautiful weather can do for your body\nand mind!<\/p>\n\n\n\n

I\nhave a cool little blog today. I\u2019m going to talk about Compound Lifts\nvs Isolation Lifts<\/em><\/strong>! These are both very important to any well\nrounded program and they both serve a very important purpose! First off I am going to define each of these movements then\nI\u2019m going to tell you what I think the benefits of each of them are!<\/p>\n\n\n\n

Compound\nLift<\/em><\/strong><\/p>\n\n\n\n

A\ncompound lift is a movement that targets and utilizes multiple major muscle\ngroups and joints at the same time.<\/em> <\/em>Every well rounded\nprogram should have a compound lift every day in my opinion. Your training\nsession should be built around that specific lift that day. For example if\nMonday your program is built to hit heavy legs, then everything else you do\nthat day should complement your compound lift. Basically your compound lift is\nthe Meat portion of your dinner plate! <\/p>\n\n\n\n

Top\nThree Benifits of Compound Lifts<\/em><\/strong><\/p>\n\n\n\n

Below\nI am just going to touch on what I think are the benefits of compound lifts,\nand why they should be a huge part of your program!<\/p>\n\n\n\n

1.\u00a0They Make You Stronger<\/em>\u00a0– Simply put every program should have some variation of a squat, bench and deadlift. They are the biggest bang for you buck!<\/p>\n\n\n\n

2. Coordination\n– Core Strength <\/em>– Every compound lift makes you engage your core\nin some way shape or form. Most importantly they all will improve your\ncoordination!<\/p>\n\n\n\n

3. Burn\nMore Calories<\/em> – It is proven that you will burn more calories\ndoing a compound lift such as a squat than going on a run! Compound lifts\nchallenge your CNS and make you work!<\/p>\n\n\n\n

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Isolation\nLifts<\/em><\/strong><\/p>\n\n\n\n

Isolation\nlifts are movements that target a specific muscle group and only use one joint\nlike the triceps in a triceps extension, whereas a compound exercise utilizes\nmultiple muscle groups and joints to perform that specific movement.<\/em> The same can be\nsaid about isolation lifts as compound lifts, every well rounded program needs\nthem! I personally think that isolation lifts are great for fixing deficiencies\nin the body. For example if someone has weak glute and can\u2019t get them to fire,\nyou can still have that person Squat (Compound Lift) but you can also build\nsome single leg glute bridges in to target that specific area! Like I said\nbefore the compound lift is the meat, your isolation lifts are the veggies!<\/p>\n\n\n\n

Top\nThree Benifits of Isolation Lifts<\/em><\/strong><\/p>\n\n\n\n

Here\nare my thoughts on what I think are the biggest benefits to isolation lifts!<\/p>\n\n\n\n

1. Rehab<\/em> –\nBeing able to target a specific muscle group that has been injured to help\nrecover it is key to getting healthy quick!<\/p>\n\n\n\n

2. Fixing\nDeficiencies<\/em> – Like I said above, some athletes have problems\nareas that need work. Isolation lifts can help get this done for you when\nbuilding a program<\/p>\n\n\n\n

3.\u00a0Compliment To Compound Lift<\/em>\u00a0– I think the most important benefit is that you can use these lifts to compliment the big compound lifts!<\/p>\n\n\n\n

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!<\/p>\n","protected":false},"excerpt":{"rendered":"

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\u2019m going to talk about Compound … Continue reading “How do you lift? Compound vs. isolation.”<\/span><\/a><\/p>\n","protected":false},"author":7,"featured_media":4632,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":"","tve_updated_post":"","tve_custom_css":"","tve_user_custom_css":"","tve_globals":{},"tcb2_ready":0,"tcb_editor_enabled":0,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[7],"tags":[591,592,206,157,628,556,232,566],"class_list":["post-5154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","tag-build-muscle","tag-build-strength","tag-fitness-program","tag-football-40-yard-dash-40-yard-dash-training-speed-training-football-training-training-squats-squat-trainingqb-qb-canadacfl-combine-nfl-combine-cis-football","tag-gaining-muscle","tag-gym","tag-sport-specific-training","tag-sports"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/5154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=5154"}],"version-history":[{"count":1,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/5154\/revisions"}],"predecessor-version":[{"id":5155,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/5154\/revisions\/5155"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/4632"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=5154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=5154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=5154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}