For example, you'll be able to increase
the weight on compound exercise more frequently than on isolation exercises, while your genetic make - up, training experience and form and technique will determine the speed of progress for different muscle groups.
Not exact matches
So forget about isolation
exercises and focus
on intensity and
weight with some
compound movements, which are guaranteed to help you burn more fat all around the clock.
In short, your ideal workout should focus
on multi-joint,
compound exercises instead of isolation moves using heavy
weight and a low volume (ideally 6 - 8 reps per set), and allow only super-short periods of rest between sets (1 - 3 minutes).
For example, if you only had 30 minutes for
weight training, you'd need to focus
on just a few
compound exercises like squats, pullups and bench presses to work all of your major muscles in such a limited time.
The only
exercises done in RPT fashion (with max effort
on the first set) are the big
compound lifts: deadlift,
weighted chins, bench press, and squats.
To accomplish this you should concentrate
on several things:
Compound exercises, heavy
weights, lower number of repetitions AND probably the most important rule —
weight progression.
Get strong first, get bigger and then work
on your body symmetry.Put aside the isolation
exercises and «pumping»
weights until you can squat 400 lbs for several reps and bench over 300 lbs.Concentrate
on the big
compound exercises such as squats, deadlifts, presses, pulldowns, dips and rows.
(Such people are also usually somewhat «weak»
on free -
weight,
compound movements such as Bench Presses, Overhead Presses and Squats, but «normal» or even «strong»
on exercises such as Dumbbell Flyes and Lateral Raises.)
You can always use more
weight on compound movements and with that you stimulate more muscle fibers and send signals for more growth hormone production.What do you think, which
exercise will target more muscle fibers — a dumbbell bench press or cable crossover?
Also choose the «biggest»
compound exercise, the one you can do the most
weight on.
Eccentric load in some of the basic,
compound strength training
exercises can range anywhere between 120 % and 140 % as a combination of 1/3 of
weight on the bar —
on an average 45 % to 65 % of 1RM — and 2/3 of
weight on each additional plate so that, upon release, an increasing amount of force can be applied against lighter
weights.
So when doing
compound weight training
exercises, posture has to be manually adjusted to keep body straight and even
on both sides at all times.
Exercise selection is all about free
weight and bodyweight
exercises with a focus
on compound movements.
If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free
weights and focus
on basic,
compound exercises.
With regards to lifting
weights you should first concentrate
on doing
compound movements where your
exercises work more than one joint and obviously more than one muscle group at the same time.
If you are not wasting your training time
on useless crap and have worked up to some heavy ass
weights in your
compound exercises, then you should have been scared to lift that amount of
weight at least once.
As part of my program, I focused
on full body type
weight lifting (
compound exercises)-- the types of
exercise that builds different muscle groups all at the same time, vs isolated muscle building when you use machine
weights for example.
So the classical
compound weight training
exercises do the same job (including stretches
on tight muscles as stretching is / should always be done after
weight training) like correctional and core stability training.
* Emerging research suggests that EGCG, the primary antioxidant
compound in green tea leaves, has apositive effect
on weight when combined with a healthy diet and
exercise program.
I am all for working
on core
exercises (it is important to have a strong core) but I don't believe you need to do as many isolation
exercises as people do, there are ways to get a strong core whilst doing other
exercises e.g.
compound exercises, using free
weights,
exercises that need you to balance whilst performing them, working
on a bosu ball etc..
A lot of guys want to jump into unique isolation
exercises, when in the early years they should really focus
on mastering the basic
compound movements and get their joints and tendons used to heavy
weights.
As you should know, if you want to pack
on muscle mass you need to lift heavy
weight and that's why it's important to include
compound movements in your workout program and it will also help you when you do your isolation
exercises.
Finally
on Friday I do HIIT through 4
compound body
weight exercises performed for 20 seconds then 10 second rest for 4 minutes each.