This is one of those age old arguments like which came first, the chicken or the egg. But I’ll lay out the pros and cons to both as well as conditions on when to do either.
I know people that are die hard isolaters and have gotten great results, and vice versa. I’m sure you know people like that, or you may be one yourself.
I’m a fan of the combination, but that’s just me. Why settle when you can have both? I like my workouts the way I like my women, varied 
Compound Exercises
Pros
- Targets a large group of muscles
- Releases large amount of muslce building friendly hormones into your system
- Allows for large simultaneous muslce growth
Cons
- May cause imbalances over the long term
- Hard to target stubborn muscles
- Require a lot of coordination
When to do them
- As a foundation to your workout routine – everyone
- Great for beginners – build muscle quickly
- In bulking stages
Isolated Exercises
Pros
- Targets specific muscle – targeted growth
- Fairly simple to do
- Great for definition
- Correct imbalance – if done on one side of the body at a time with equal weight
Cons
- May take longer to see results
- May cause imbalance (ex. isolated abs training and no lower back)
- Limited amount of hormone release
When to do them:
- Cutting phases
- Better for intermediate to advance lifters looking to define
- Splits that allow you to work the counter muscle as well
The simplest explanation that comes to mind when talking about compound or isolated is this. Compound exercises build the foundation and frame so isolated exercises can build the house’s furnishings and fixtures to give it a good market value.
Ok, guys, let me know what you think by leaving a comment below. Which do you think is better and when?
Until next time, Happy Lifting!
Mitch
Filed under Body Building Tips by on Dec 4th, 2009. 4 Comments. 
With Thanksgiving coming up, I began to worry about all the eating, and going home being away from my gym. I asked myself, “how am I not going to gain tons of fat from all the turkey and dressing, and keep up my workout regimen without a gym?”
If you’re a true lifter, you know there’re NO excuses if you TRULY want to get ripped. My man, Vince came out with a great video that includes some really intense bodyweight exercises to head off the turkey over the break. Include these in your regimen for a ripped body and washboard abs.
You can get your copy of Vince’s program today at:
Head on over to my six pack abs review page to get more info and my opinion of his program. I do this “warm up” and it really is intense. I’ve gotten used to it now, but I could barely get through at first. I’m sure you’ll enjoy and Happy Thanksgiving!
Until next time, leave a Comment and Happy Lifting!
Mitchell
Filed under Abs Training, Muscle Building Exercises by on Nov 24th, 2009. 3 Comments.
I was poking around and I came across this great video. These are some great bicep exercises you and throw into your routine for variety and greater definition.
This guy is ripped! He has the right idea…
The slow tempo really makes your muscles work and increase your Time Under Tension which is crucial if you want your muscles to grow. Remember, slow and steady wins the race!
Until next time, Happy Lifting!
Leave a comment below.
Mitchell
Filed under Muscle Building Exercises by on Nov 14th, 2009. 1 Comment.
I’m still a firm believer that you can get what you need to build muscle by just eating the right foods at the right times. But I know that in this modern world, it’s hard to get all the meals you need when you need them. It may also be hard to get all the proper nutrients you need to build muscle also.
Being aware of this, it’s common knowledge today that you need protein to build muscle. Now, there are debates as to how much protein, and it varies based on your goals and body weight so I won’t get into that right now, but another post. So be wary of anyone that tells you some blanket answer.
I’m writing this post is because I was in the store the other day and a friend asked me about protein shakes.
His question was simply, which protein shake should he get to help him build muscle?
I recommended Optimum Nutrition Natural to him because of the natural ingredients. Then I advised him to stay away from products that had a lot of ingredients in it that he couldn’t pronounce. I’m sure he doesn’t want a bunch of unnecessary chemicals and toxins in his body.
I went on to explain to him that certain proteins are meant for certain things and should be taken at different times. I’ll elaborate here.
There are two main types of muscle building proteins you can buy, Casein and Whey.
Casein comes from dairy products mainly. Its main property is that it digests slow. So you want to take this before bed so that while you’re sleeping, your body can use it for energy and muscle repair.
The other main type is whey. It’s main properties is that it digests quickly. A whey blend can be mixed with carbs for breakfast.
Whey isolate is already broken down, so it digests even faster. You want to take this before, during, or post-workout to either be a quick supply of energy, or to quickly replenish used energy after the workout..
So for whey protein, I’d recommend 100% Whey Protein – Gold Standard (Natural)
Let me know what you think by leaving a comment below and Happy Lifting!
Mitchell
Filed under Muscle Building Exercises, Muscle Building Programs by on Nov 8th, 2009. 1 Comment.
A strange thing happened to me today as I lifted in the gym. For the first time in a long time, I wanted to QUIT!
I’m sure you’ve been there before and it’s tough to deal with. It was because I was just starting a new workout I’d never done before that looked easy to begin with, but turned out to be a killer.
But one unusual piece of gym motivation kept me going…
Norman Vincent Peale’s Power of Positive Thinking.
I know, I know. Not your usual gym head-banger music, but it’s what I’m into and it did the trick.
Through all the ugly faces, heavy breathing, and muscles burning, I heard him say several things that kept me going.
One thing in particular stood out.
Ralph Waldo Emerson’s quote that says “A man is what he thinks about all day long.” If you know the Bible, that’s taken from the verse that says “As a man thinketh, so is he.”
Luckily I heard that before I got in the gym and resulted in a mini paradigm shift that got me through.
I entered the gym with my Goal Body, emblazoned in my mind’s eye.
I entered with an intensity like never before and with the determination that this workout was gonna be a great workout.
I really needed it because my muscles were screaming from those long controlled reps.
So my challenge to you is to cut out a picture of your favorite body model and keep it somewhere you can see it in the morning. Take it with you as you go to the gym in your bag. Look at it before you go workout (I prefer the Men’s Fitness body over the Fitness Magazine guys, ugh).
This’ll give you a clear picture of what you’re going for and remember “A man is what he thinks about all day long”. So what are you thinking about really?
Are you repeating “I hope I don’t get fat” over and over or “Thank God I don’t look like that”? These thoughts will draw you to what you don’t want. Instead think, “I can’t wait til I look like this” and “I look good and I’m coming along nicely”.
A paradigm shift that will make all the difference. Remember, a ripped body starts in the mind, NOT in the gym.
Get all the gym motivation you need by checking out my weight training programs.
Happy Lifting!
Mitchell
P.S. Leave a comment and let me know what you think!
Filed under Workout Motivation by on Oct 28th, 2009. 3 Comments.
