May sounds like a silly question:

Should i be focusing more on compound lifts through squats, dealifts, dips, benchpress, etc instead of isolation lifts when my goal is still to cut weight?

May sounds like a silly question:

Should i be focusing more on compound lifts through squats, dealifts, dips, benchpress, etc instead of isolation lifts when my goal is still to cut weight?


Yes. :nod:

Yeah.

You should be doing the compounds no matter if you are bulking or cutting. The kitchen will ultimately determine if you bulk or cut. Muscle burns fat. Compounds build muscle better than iso. But there is room for both in your routine.

As previously stated gaining muscle will help burn fat as every pound of muscle burns ~35 calories at rest

Following this, compound exercises by definition engage more muscles than isolation exercises so will have a more meaningful impact on your fat loss

However don't get sucked into the mindset that isolation = ineffective

The way I see it the relative gains experienced by compound exercises are typically greater than those experienced by isolation exercises

so is it safe to focus three full body workouts a week (mwf) on compound lifts with 48 hours of eachother?

I personally would advise a diff. split other than working the ENTIRE body with only ONE day of rest in between, and working the ENTIRE body THREE times in 5 days. I myself would be completely sore from head to toe not only the next day, but the 2nd day after training (DOMS) and there is no way in blue hell I could train again on that 2nd day, and the full body AGAIN for that matter, then a day of rest, then the entire body AGAIN on Friday.

OUCH!! I'd over-train in one week, fry the CNS, get sick, lose my appetite, lose sleep, be restless in general, etc., simply because for MY needs of recovery I need a LOT more time to grow/repair/heal, as that is when your muscles grow, when u are resting, not when you are in the gym a mere 48 hours later blasting from head to toe again.

Again, that's just me as I'd aim to train every bodypart every 5th or 6th day. If you are doing compound lifts that tax the body and the CNS, you will NEED this recovery time for growth and recovery. With ONE day in between FULL BODY workouts, and done twice for that matter, when do you plan on being able to let the body heal and grow? We're talking about the ENTIRE body as well, (full body), not just legs or chest/shoulders.

Remember that you grow OUT of the gym, as what you do INSIDE the gym is merely the stimulus for change. You don't want to over-train and lose strength, and training so frequently and it being the ENTIRE body no less WHILE you are attempting to cut fat and "diet" as people call it (I call it cutting, losing bodyfat, or "dieting DOWN) as "diet" means what one eats daily, whether or not the overall kcals are above or below maintenance, or @ maintenance. Many hear "diet" and automatically think "he/she is trying to lose weight", when diet actually means what one's nutritional intake is comprised of for any given day.

Also, 1 side-bar in regards to over-training from over exertion---> If your goal is to lose fat and spare lean muscle tissue in the process (not merely losing "weight" which is muscle and fat which is not ideal at all), then surely you will include cardio as well. Personally, I would if I were you, to intelligently send the signal to the body to lose bodyfat by way of cardio at the pure lipolyptic [my creative word, nice huh? hahah] heart-rate which uses fatty acids AKA fat broken down into energy for cardio while on "E" done in the a.m. upon rising which is a very effective method. You would have to take into account this cardio if/when done, and how many times per week, when, for what duration, etc. My point is that the 3 total body workouts in a mere 5 days is already over-training from where I stand (just my opinion here, offered to help you out not to discourage you in ANY manner), and if you are also including cardio (not sure if you are or if you plan to, but again I most certainly would do so if shedding pure bodyfat is your goal), then that is only adding to the total amount of PURE WORK BEING DONE VIA PHYSICAL EXERTION, making over-training and regressing that much more of a possibility. So my "preaching" here is aimed at HELPING you out before you begin by offering thoughts from my 10+ years of first being a "student" of this
lifestyle via college education (BA in Human Communication and English, focus on media journalism) classes/seminars on health fitness and certifications, etc., but of MOST INFLUENCE - the real life experiences I lived through. One of those BIGGEST real life experiences that NO CLASS/VIDEO/BOOK/SEMINAR/OR CERTIFICATION SUCH AS "ACE" OR any "fancy" diploma looking materials can get near, were my years of turmoil once being a level 4 anorexic MESS for 5+ years when I was 18-23 just about to turn 23. I went from almost dying at a sickly 153 lbs. to achieving a win then a 2nd place finish in my FIRST TWO NPC Bodybuilding shows I ever did, (San Fran and Sacramento which was a National Qualifier), as a bodybuilder who had qualified to compete in the NATIONALS in Florida! So, talk about "knowing what it takes", I've been on both EXTREME sides of the spectrum. Anorexic turned National bb'ing competitor......who saw that coming? NOT ME!

Just something to mull over as perhaps you hadn't viewed this issue from the angle I am using to view the entire scenario as it relates to results you are seeking.

Time to go sign my tax forms so I can get my REFUND!!! WOOO HOOOO, then to the gym for LEGS, (FREAKIN' OUCH), some biz errands and back on-line around the noon hour or so.

Have a great day brutha!!! Cheers and best of luck to you!! :tucool:


~SC~

I actually posted this very same question just a few days before you...you can see it in the forum several lines down....anyways....

I have finally started to concentrate more on Compound lifts over Isolation lifts. 80% of my workouts is now compounds (Deads, Bench, Squats, Dips, etc.) I also still do a few isolation (Dumbell Curls, seated Shoulder Press, tricep extensions, etc)

And I have cleaned up my diet significantly...I now have been doing this for a few weeks, and already am seeing a difference...as is my wife. I also decided to start running about a mile a night this week...I live in Jersey so we are finally getting some 50 degree days....sweet!!!!

Now I have noticed that I am using the mens room a lot more than usual...both options ;-D

Is that my metabolism picking up, this has happened in the past as well when I am doing everything.

I actually posted this very same question just a few days before you...you can see it in the forum several lines down....anyways....

I have finally started to concentrate more on Compound lifts over Isolation lifts. 80% of my workouts is now compounds (Deads, Bench, Squats, Dips, etc.) I also still do a few isolation (Dumbell Curls, seated Shoulder Press, tricep extensions, etc)

And I have cleaned up my diet significantly...I now have been doing this for a few weeks, and already am seeing a difference...as is my wife. I also decided to start running about a mile a night this week...I live in Jersey so we are finally getting some 50 degree days....sweet!!!!

Now I have noticed that I am using the mens room a lot more than usual...both options ;-D

Is that my metabolism picking up, this has happened in the past as well when I am doing everything.



Compound lifting workouts are by far much more satisfying than anything based heavily on isolation. I can really feel it everywhere throughout my body. With my diet, i can't wait to see some results in the coming weeks!


and thats for the great response Swolecat, i appreciate the input, guys like you are why i frequent these forums