Should runners use free weights or machines? Should they lift isolation exercises or whole body?
There is a long debate on working the whole body and isolating specific muscle groups. This FAQ will not settle that debate. The best answer is pragmatic: do the exercises that do what you want them to. If you are focusing on building up the protective muscles around your knees or adding a little shoulder endurance then some isolation work will be very useful. If you are working on overall fitness then do some whole body lifts. Everyone ends up with a slightly different combination, but a good way to start is with a combination of whole body and free weight exercises that work your overall fitness and a few isolation exercises to work trouble spots. Remember that you only have so much time to work and try to get the maximum benefit from your workouts.
