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
- Tricep pushdowns
- Bench press
- Lateral raises
- Leg curls
- Overhead press
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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