One of the biggest mistakes I see beginners make is focusing too much on isolating the muscles.

The truth is, single-joint exercises are far less effective than multi-joint exercises for muscle growth.

  • Single Joint Exercises
  • Multi-Joint Exercises
  • Bicep curls
  • Squats
  • Tricep pushdowns
  • Bench press
  • Lateral raises
  • Deadlifts
  • Leg curls
  • Overhead press
  • Crunches
  • Chin-ups
    The squat, bench press and deadlift will give you 80% of the gains you’ll make whereas exercises such as the bicep curl will give you 20% at best.

Therefore, it doesn’t make any sense to pad out your workouts with isolation exercises.

As a general rule, I recommend maintaining a 3:1 ratio for compound and isolation exercises. 

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