Compound Exercises vs. Isolation Exercises
Isolation is a waste of time. Just do all the big compound lifts, and the little muscles will take care of themselves… Right?
Multi-joint movements like squats and pull-ups should undoubtedly make up the bulk of training. However, multi-joint exercises are suboptimal for training certain muscles. Take the hamstrings and biceps, for instance. Since they don’t change length appreciably during compound lifts, isolation is actually the best way to strengthen them. Especially if these muscles are weak links in the chain, isolation is a must. Plus, it’s nice to give the people what they want.