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Some things to know.
1. There is a difference between sound isolation and acoustic treatment.
One isolates the room, the other makes the room sound as good as it can.
2. Acoustic foam is mostly useless- it has a narrow frequency band that it affects and it usually makes things sound worse, not better.
What you want are large bass traps, in the corners, on the ceiling and on the walls.
You will never get a great sounding room by commercial studio standards (they need to be properly designed) but they can somewhat mitigate the undesirable boxiness of typical room characteristics.
3. Forget trying to isolate a rented place- I can go into the reasons why if you want but it simply isn't going to be practical to isolate the room unless you are prepared to spend about £20k and even then it will only be 'ok, not great'.
I've been down this road more than once- the only thing that really works for isolation is decoupling and mass.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Football is rubbish.
Bass traps will not assist with sound isolation at all- they are not designed to.
They treat the room, making it sound better, because you have fewer phase issues in the bottom end when done correctly.
There is going to be little to nothing that you will be able to do about sound isolation, except for constructing a room within a room and even then it needs to be done expertly- even a pinhole negatively affects isolation- so think of all the little gaps rooms have, doorways, windows, vents and aircon.
What I did to get around it was buy a house in the countryside and then not worry about sound isolation and concentrated on treating the room as well as I could.
If you are in a rented home and share walls then focus on getting a bunch of bass traps to treat the room and keep your monitoring levels lower.
When I moved to Singapore (and away from my decent sounding room) and into a rented house for a couple of years I invested in some Kii Three monitors which feature 'active cardioid bass'- meaning that bass is focussed in a quasi-directional way.
This doesn't help sound isolation, just helps with bass management and you hear less of the room when monitoring at a decent level as the bass is effectively directional.
These monitors are hellishly expensive though- about £11k.
You won't find anything with this feature set for less though and faced with spending thousands on acoustic treatment in a rental that will be dead money then it was an easy choice for me, but maybe not something most would consider.
The other alternative really is simply keep the levels low and/or use headphones.
If you have some flexibility with where you room is then consider that anyone below you will hear much more than anyone above, especially when it comes to bass, because of how the desk/speaker stands couple to the floor to create a system.
For this reason we rented a low floor in our condo- my studio is above the gym, which is mostly empty, so I annoy fewer people.
Sorry if this seems negative but it really is the truth- you won't be able to isolate the room in any meaningful way without spending a lot of money, which doesn't make sense for a rental.
Look at GIK bass traps, which can be mounted on walls, rather than acoustic foam, which does next to nothing.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Football is rubbish.
https://www.gikacoustics.com/how-bass-traps-work/
but as a fast explanation where walls meet is where bass needs to be treated, the corner of a room you have two points that are 3 walls all meeting where bass can be particularly problematic.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Football is rubbish.
Perhaps we should also ask: What so you plan to do in your studio? For example, if you plan to play acoustic instruments or sing then headphones will not avoid sound travelling.