Mixed

Single-joint resistance exercises provide superior hypertrophy for specific muscle groups (e.g., rectus femoris, hamstrings, calves, biceps, triceps) compared to multi-joint exercises alone, necessitating their inclusion for optimal muscle development.

If your goal is maximum muscle growth, do not rely solely on compound lifts like squats or bench presses. Add specific isolation exercises for muscles that are under-stimulated by compounds. For example, add leg extensions for the rectus femoris, leg curls for hamstrings, and curls/extensions for arms. This ensures every muscle gets adequate mechanical tension and metabolic stress for growth.