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We weten allemaal wel wat een compound exercise is en wat een isolation exercise is ('you know it when you see it') maar hoe leg je aan een beginner het verschil uit? En dan in makkelijke termen. Als eerste zou ik zeggen dat je kijkt naar het aantal 'scharnierpunten' (hoeveel joints je gebruikt), dus bv.: hier is een leg extension, je ziet dat alleen de knie beweegt. Hier heb je een squat, je ziet dat zowel bij de heupen als de knieen er beweging inzit, en zelfs bij de enkels. Maar wat als je dan kijkt naar de SLDL - geen tot minimale beweging bij de knieen met als enige duidelijke scharnierpunt de heupen, maar niemand hier zou de SLDL een isolation exercise noemen denk ik.
Het beste lijkt mij om te gaan bij hoeveel spiergroepen je gebruikt bij een oefening, maar dit is niet altijd meteen duidelijk voor een beginner i.t.t. scharnierpunten ofzo (plus je gebruikt technisch gezien een hele zooi aan spiergroepen bij vrijwel elke beweging, een biceps curl raakt veel meer dan alleen de biceps/brachialis/brachioradialis).
Hier mijn gevecht met chatgpt:
Het beste lijkt mij om te gaan bij hoeveel spiergroepen je gebruikt bij een oefening, maar dit is niet altijd meteen duidelijk voor een beginner i.t.t. scharnierpunten ofzo (plus je gebruikt technisch gezien een hele zooi aan spiergroepen bij vrijwel elke beweging, een biceps curl raakt veel meer dan alleen de biceps/brachialis/brachioradialis).
Hier mijn gevecht met chatgpt:
ChatGPT 3.5
how would you explain to a beginner the difference between an isolation exercise (in the gym) and a compound exercise? assume very little knowledge
ChatGPT
Sure, I'd be happy to explain!
In the gym, exercises can be broadly categorized into two main types: isolation exercises and compound exercises.
you state that joint movement is an important component for identifying whether an exercise is considered 'isolation' or 'compound', but when someone performs a stiff-legged deadlift (SLDL), the only joint that is being moved under load would be at the hips (acting as a hinge). Would therefore the SLDL be considered an isolation exercise, and if no, why not?
ChatGPT
The classification of an exercise as isolation or compound is not solely determined by the number of joints involved but also by the number of muscle groups recruited. In the case of a stiff-legged deadlift (SLDL), even though the movement primarily occurs at the hips (acting as a hinge joint), it is typically considered a compound exercise. Here's why:
So, while the SLDL primarily hinges at the hips, its engagement of multiple muscle groups and joints qualifies it as a compound exercise.
The biceps curl targets a bunch of muscle groups, for example the biceps brachii, the brachialis and the brachioradialis (not to mention all of the forearm-specific muscles). Similarly, even though the generic technique for a biceps curl is to only flex at the elbow, one typically also raises the upper arm when performing, for example, barbell curls. This would mean there is movement at the shoulder joints as well. How would a beginner be able to conclude that the barbell curl is an isolation exercise, whereas a SLDL is a compound?
ChatGPT
Great points, and I appreciate the opportunity to clarify. Let's break down the aspects a beginner could consider to understand the distinction:
The distinction between isolation and compound exercises can sometimes be nuanced, and variations in technique can influence the degree of muscle and joint involvement. However, these general guidelines should help a beginner differentiate between the two categories.
While this would suffice as an explanation for someone well versed in exercise science and/or anatomy, how would a beginner - with limited to no understanding of these fields - be able to discern the difference? Assume they do not know which movements target which muscles or how many muscles.
ChatGPT
For a complete beginner with limited knowledge of exercise science or anatomy, understanding the difference between isolation and compound exercises can be simplified:
You still assume a beginner will know which movement pattern engages which muscles. Please assume a beginner does not know this. For example, if presented with a chin-up (supinated palms), it will look to a beginner like there is mostly movement at the elbow joint, the rest of the body remaining rather stiff. Still, this would be a very 'compoundy' exercise, despite looking very similar to a biceps curl in terms of joint movement. How would I explain to someone that these are different, without resorting to using arguments regarding muscle activation/use?
ChatGPT
I appreciate your clarification, and I understand the challenge of explaining the difference without diving into specific muscle activation details. In that case, let's simplify it further for a beginner:
how would you explain to a beginner the difference between an isolation exercise (in the gym) and a compound exercise? assume very little knowledge
ChatGPT
Sure, I'd be happy to explain!
In the gym, exercises can be broadly categorized into two main types: isolation exercises and compound exercises.
- Isolation Exercise:
- Definition: An isolation exercise targets and works a specific muscle or group of muscles in isolation, meaning it primarily involves movement at a single joint.
- Example: Bicep curls are a classic isolation exercise. When you do a bicep curl, you are mainly moving your elbow joint, and the primary focus is on working the biceps muscles in your arms.
- Purpose: Isolation exercises are great for targeting and isolating a particular muscle, often used for aesthetic purposes or to address specific muscle imbalances.
- Compound Exercise:
- Definition: A compound exercise involves multiple muscle groups and joints working together in a coordinated manner. These exercises engage more than one joint and recruit a larger number of muscles during the movement.
- Example: The squat is a common compound exercise. It involves bending at the hips and knees, engaging muscles in the thighs, hips, and lower back. Squats work multiple muscle groups simultaneously.
- Purpose: Compound exercises are effective for overall strength and functional fitness. They mimic real-life movements and can provide a more efficient way to work multiple muscle groups in a single exercise.
- Muscle Focus:
- Isolation exercises target a specific muscle or muscle group.
- Compound exercises involve multiple muscles and muscle groups.
- Joint Movement:
- Isolation exercises generally involve movement at a single joint.
- Compound exercises involve movement at multiple joints.
- Efficiency:
- Isolation exercises are often used for targeted muscle development.
- Compound exercises are efficient for overall strength and functional movement.
you state that joint movement is an important component for identifying whether an exercise is considered 'isolation' or 'compound', but when someone performs a stiff-legged deadlift (SLDL), the only joint that is being moved under load would be at the hips (acting as a hinge). Would therefore the SLDL be considered an isolation exercise, and if no, why not?
ChatGPT
The classification of an exercise as isolation or compound is not solely determined by the number of joints involved but also by the number of muscle groups recruited. In the case of a stiff-legged deadlift (SLDL), even though the movement primarily occurs at the hips (acting as a hinge joint), it is typically considered a compound exercise. Here's why:
- Muscle Involvement: While the movement is concentrated at the hip joint, the SLDL engages multiple muscle groups. It heavily targets the hamstrings, glutes, lower back, and even works on the muscles of the core to stabilize the spine during the movement.
- Multiple Joints in Action: Although the primary movement is at the hip joint, the knee joint is also involved to some extent. The knees may slightly flex during the descent and straighten during the ascent. This engagement of multiple joints contributes to the compound nature of the exercise.
- Functional Movement Pattern: Compound exercises often mimic real-life functional movements, and the SLDL, by involving the hips and knees in a coordinated manner, reflects a natural bending and lifting motion.
So, while the SLDL primarily hinges at the hips, its engagement of multiple muscle groups and joints qualifies it as a compound exercise.
The biceps curl targets a bunch of muscle groups, for example the biceps brachii, the brachialis and the brachioradialis (not to mention all of the forearm-specific muscles). Similarly, even though the generic technique for a biceps curl is to only flex at the elbow, one typically also raises the upper arm when performing, for example, barbell curls. This would mean there is movement at the shoulder joints as well. How would a beginner be able to conclude that the barbell curl is an isolation exercise, whereas a SLDL is a compound?
ChatGPT
Great points, and I appreciate the opportunity to clarify. Let's break down the aspects a beginner could consider to understand the distinction:
- Muscle Engagement:
- Biceps Curl (Isolation): While the biceps curl targets multiple muscles in the arm (biceps brachii, brachialis, brachioradialis), its primary focus is on the biceps. The movement primarily occurs at the elbow joint.
- Stiff-Legged Deadlift (Compound): The SLDL engages major muscle groups, including the hamstrings, glutes, lower back, and core. It involves a larger number of muscles compared to the biceps curl.
- Joint Movement:
- Biceps Curl (Isolation): The primary movement is flexion at the elbow joint. While there might be some involvement of the shoulder joint, the emphasis is on the elbow.
- Stiff-Legged Deadlift (Compound): Although the main movement is at the hips, the knees are also involved, and the stabilization of the spine engages the muscles of the core.
- Functional Movement Pattern:
- Biceps Curl (Isolation): The movement is more isolated and doesn't necessarily mimic a common daily functional movement.
- Stiff-Legged Deadlift (Compound): The SLDL involves a bending and lifting motion that resembles a more functional movement pattern, engaging multiple joints.
- Load Distribution:
- Biceps Curl (Isolation): The load is primarily on the muscles involved in elbow flexion.
- Stiff-Legged Deadlift (Compound): The load is distributed across various muscle groups, including the hamstrings, glutes, and lower back.
The distinction between isolation and compound exercises can sometimes be nuanced, and variations in technique can influence the degree of muscle and joint involvement. However, these general guidelines should help a beginner differentiate between the two categories.
While this would suffice as an explanation for someone well versed in exercise science and/or anatomy, how would a beginner - with limited to no understanding of these fields - be able to discern the difference? Assume they do not know which movements target which muscles or how many muscles.
ChatGPT
For a complete beginner with limited knowledge of exercise science or anatomy, understanding the difference between isolation and compound exercises can be simplified:
- Focus on One Muscle vs. Multiple Muscles:
- Isolation Exercise: Focus on working just one specific area or muscle.
- Compound Exercise: Involves multiple parts of the body working together.
- Simple Movements vs. Complex Movements:
- Isolation Exercise: Often involves simple movements at a single joint.
- Compound Exercise: Involves more complex movements, usually using multiple joints.
- Whole Body vs. Specific Area:
- Isolation Exercise: Works a specific muscle or muscle group in one area of the body.
- Compound Exercise: Engages muscles across different areas or the entire body.
- Everyday Movements vs. Targeted Exercises:
- Isolation Exercise: Might not resemble everyday movements as much; more targeted.
- Compound Exercise: Often mimics natural, everyday movements like bending, lifting, or squatting.
- Use of Equipment:
- Isolation Exercise: Can often be done with smaller, targeted equipment.
- Compound Exercise: Might involve larger equipment or require the use of more than one type of equipment.
- Biceps Curl (Isolation):
- Focus: Primarily works the muscles in the front of the upper arm.
- Movement: Involves bending at the elbow.
- Equipment: Can be done with relatively smaller weights.
- Stiff-Legged Deadlift (Compound):
- Focus: Engages multiple muscles, especially in the lower body and back.
- Movement: Involves bending at the hips, but also the knees to some extent.
- Equipment: Often involves larger weights and engages more muscle groups.
You still assume a beginner will know which movement pattern engages which muscles. Please assume a beginner does not know this. For example, if presented with a chin-up (supinated palms), it will look to a beginner like there is mostly movement at the elbow joint, the rest of the body remaining rather stiff. Still, this would be a very 'compoundy' exercise, despite looking very similar to a biceps curl in terms of joint movement. How would I explain to someone that these are different, without resorting to using arguments regarding muscle activation/use?
ChatGPT
I appreciate your clarification, and I understand the challenge of explaining the difference without diving into specific muscle activation details. In that case, let's simplify it further for a beginner:
- Whole Body Involvement vs. Localized Movement:
- Compound Exercise (Chin-Up): Requires the entire body to work together to lift the body.
- Isolation Exercise (Biceps Curl): Focuses on moving one specific part, like the arm, with minimal involvement of the rest of the body.
- Multiple Joints vs. Single Joint:
- Compound Exercise (Chin-Up): Involves movement at multiple joints - elbows, shoulders, and even engagement of the core and back muscles.
- Isolation Exercise (Biceps Curl): Primarily involves movement at the elbow joint.
- Body Integration vs. Targeted Muscle:
- Compound Exercise (Chin-Up): Requires coordination and integration of various muscle groups to perform the movement.
- Isolation Exercise (Biceps Curl): Targets a specific muscle without requiring significant contribution from other muscle groups.
- Functional Movement vs. Targeted Exercise:
- Compound Exercise (Chin-Up): Resembles a more functional movement, like pulling yourself up, involving multiple muscle groups.
- Isolation Exercise (Biceps Curl): Often a more targeted exercise that might not mimic everyday movements as closely.
- Complexity of Movement vs. Simplified Motion:
- Compound Exercise (Chin-Up): Involves a more complex motion, requiring coordination and balance.
- Isolation Exercise (Biceps Curl): Often a simpler, more straightforward motion focused on a single joint.
