I have come to the conclusion that heavy compound exercises are more beneficial than isolation movements. Isolation exercises only makes sense if you are bringing a weakerer muscle up to par. Unless your into bodybuilding competition, isolation exercises stress's your joints and connective tissue causing inflamitory diseases's and limited mobility. Another key advantage of HC exercise is your creating demand much faster thus increasing lean muscle mass.
I agree wholeheartedly. This is a well educated statement that many would be served to read. Isolation exercises put a lot of stress on joints repeatedly and are useless outside the gym. For examples of what he is referring to: Clean and jerk Squat pullup bent over rows kettlebell exercises Deadlift Look up a lot of "old school" workouts and power lifting routines. These are geared to build functional muscle that recruit a lot more muscle than isolation.
I think there's a lot to be said for that. Depends on your goals of course. Interesting discussion here: http://www.exrx.net/forum/viewtopic.php?t=3853&postdays=0&postorder=asc&start=0
1. Barbell Lift clean and press 2. Barbell Sqaut & Lunges (considered heavy compound) 3. Barbell bend over row 4. Barbell Military press front 5. Barbell shoulder press rear 6. Seated barbell (curved) curl (less stress than standing curle) 7. Deadlift Barbell end positon standing 8. Barbell calf raises 9. Close grip Barbell press for tri's shoulders inner chest 10. Pull ups ( considered heavy compound)reverse & standard grip normal range not to wide. 11. Sit ups different variations (considered heavy compound) 12. Hail mary's 13. Barbell bench press moderate weights not to heavy ( I prefer going heavy on the shoulders) These are few exercises to strengthen the body, any weak areas require isolation for overall proportion.