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Working as a fitness professional, there is one type of question I get all
the time that shows that many people are missing the big picture regarding the
benefits of strength training. This popular question usually goes something like
this:
"What exercise can I do to isolate my _______ (insert your muscle of choice –
abs, quads, biceps, triceps, etc)?"
It doesn't matter which muscle someone is asking about, they always seem to
be asking how to 'isolate' it. My first response to this question is always –
Why in the world would you want to isolate it?
The first thing I try to teach my clients is that the body does not work well
in muscle isolation. Rather, it works better in movements along a kinetic chain;
that is, large portions of the body assist other portions of the body in
completing a complex movement. In fact, there really is no such thing as true
muscle isolation. There is almost always a nearby muscle group that will assist
in some way with whatever movement you are doing. However, this article compares
attempting to 'isolate' body parts via single-joint exercises to the much more
effective strategy of performing multi-joint complex movements.
When you attempt to 'isolate' muscles by performing single-joint exercises,
you are actually creating a body that is non-functional and will be more prone
to injury. Essentially, you are creating a body that is a compilation of body
parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with
joint problems, tendonitis, and excess body fat, then by all means, continue
trying to 'isolate' body parts. On the other hand, if you would rather have a
lean, muscular, injury-free, functional body that works as a complete powerful
unit to perform complex movements (in athletics or even everyday tasks), then
you need to shift your focus away from muscle isolation. Believe me, focusing on
how well your body functions will give you the side effect of a body that looks
even better than it would have if you focused on muscle isolation. For example,
take a look at the physiques of any NFL running backs, wide receivers, or even
world class sprinters. Trust me when I say that these guys pretty much NEVER
train for muscle isolation (their strength coaches wouldn’t be crazy enough to
let them), yet they are absolutely ripped to shreds! Just look at guys like
Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like
those guys.
Another benefit to moving away from the 'muscle isolation' mindset to a more
'complex movement' mindset is that you will find it much easier to lose body
fat. The reason is that by focusing more on multi-joint complex movements as
opposed to single-joint muscle isolation, you not only burn a lot more calories
during each workout, but you also increase your metabolic rate, and stimulate
production of more fat burning and muscle building hormones like growth hormone
and testosterone.
Let's look at an example. The machine leg extension is a single joint
exercise that works mainly the quadriceps, can potentially cause knee joint
instability in the long run, and doesn’t even burn that many calories. On the
other hand, exercises like squats, lunges, step-ups, and deadlifts are all
multi-joint complex movements that work hundreds of muscles in the body
(including the quadriceps) as a functional unit, create more stable and strong
joints in the long run (when done properly), and also burn massive quantities of
calories compared to the single-joint exercises.
Visit http://truthaboutabs.com/freenewsletter.html to receive a free copy of the innovative ebook, Training & Nutrition Secrets
for a Lean-Body, as well as your own free personalized metabolic rate
calculator.
Michael Geary is a nationally dual certified personal trainer and author of
the internationally-selling The Truth about Six Pack Abs ©2004-2006. More
lean-body training and nutrition tips can be found at my blog at http://truthaboutabs.blogspot.com
Article Source: http://www.articledashboard.com
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