People with an ectomorph body type are often skinny, have a high metabolism, and find it difficult to build muscle. Therefore, it is recommended for these people to focus primarily on compound movement exercises when training. While isolation movement exercises shouldn’t be completely absent from the workout, they shouldn’t be the main focus of the workout.
Below are examples of compound and isolation movement exercises:
Compound Movement Exercises
(Typically involve more than one joint, and more than one muscle group)
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Bench Press & Incline Bench Press
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Military Press
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Bent Over Rows / Dead Rows
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Pull Ups
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Squats
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Lunges
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Deadlifts / Stiff-Legged Deadlifts
Isolation Movement Exercises
(Typically involve a single joint, and a single muscle group)
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Bicep Curls
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Tricep Pushdowns / Tricep Extensions
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Side Lateral Raises
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Calf Raises
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