Body Part Isolation vs. Complex Movements in Strength Training

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1 Body Part Isolation vs. Complex Movements in Strength Training By Nicholas Wong (Fitness and Lifestyle Advisor / Personal Trainer) Within the fitness industry, a common question that is asked daily is: What exercise can I do to isolate/target my (insert your muscle of choice abs, quads, calves, biceps, triceps, etc.)?

2 Most people want to isolate a certain muscle to the exclusion of other muscles. This is a very popular style of weight training; however it shows that people are missing the big picture regarding the benefits of strength training. The human body does not work well in muscle isolation. Day-to-day movements require muscles to work along a kinetic chain; that is, large portions of the body assisting other portions of the body in completing a complex movement. In most cases there will always be a dominating muscle (agonist) and a supporting muscle (antagonist) to every motion. Single-joint exercises (leg extension, bicep curl, front raise etc) would be the closest thing to an isolation movement. These types of exercises, in effect is creating a very ineffective and non-flexible, non-functional body. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together. Ideally you would want to train your muscles and body parts to work together as a symphony supporting each other in a complementary way. Trying to isolate a muscle does exactly the opposite of this. In fact it can even create a body that is more susceptible to injury and pain.

3 Now let's look at the other side of it. Whether you are training for a lean, injury-free, functional and/or sport trained body, you will need to shift your emphasis away from muscle isolation to a more complex/compound focus. Your movements (exercise pattern) should involve more than one muscle group. It should comprise of multi joint movements. Not only does this reflect day-to-day movements and sports/work specific movements, it will also burn more calories within the gym setting. And with the increase of lean muscle mass in your body - you will increase your metabolic rate and stimulate the production of more fat burning and muscle building hormones. Your body will become a fat burning machine in short order. 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. Michael Geary, NCSF-CPT, AFAA-CPT, and author of "The Truth about Six Pack Abs" There are many further reasons to use compound exercises during your workout, including the following: Using more muscle groups...

4 means more calories burned during exercise. simulates real-world exercises and activities. allows you to get a full body workout faster. improves coordination, reaction time and balance. improves joint stability and improves muscle balance across a joint. decreases the risk of injury during sports. keeps your heart rate up and provides cardiovascular benefits. allows you to exercise longer with less muscle fatigue. allows you to lift heavier loads and build more strength. In Conclusion / Bottom Line For a more complete, efficient and functional workout, do predominantly compound exercises during your training. But in saying so, there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. E.g. when correcting muscle imbalances/weaknesses that often occurs after an injury or long periods of inactivity. Another reason for isolated exercises is to increase size or bulk of a muscle / muscle group. Rather than avoid isolated exercises completely, ask a personal trainer for advice to complement your compound exercises with some beneficial isolated exercises. The most beneficial exercise: The Squat

5 1. Stand upright, with your knees and hips straight, slightly wider than shoulder width apart. Toes should be pointed out about degrees. Chest should be up. 2. If you squat with a barbell, pull your shoulder blades back, to create a "shelf" of muscle (the upper back muscles) where you can rest the barbell. Make sure it is NOT on your neck. If you have a dumbbell or kettle bell, hold it with both hands in front of you. 3. Begin lowering your body by breaking at the hips first. Don't worry about your knees they ll bend naturally.

6 Focus more on lowering your backside down (imaging sitting on an imaginary chair). Continue lowering your body until the natural curves in your spine starts to compromise. Make sure your knees don't bend too far forward past your shoes. Keep your chest up and look straight ahead. 4. Rise up by pushing your hips forward. Finish the exercise by standing up straight.