When working out males & females are quite dissimilar (like always!!) Most males conclude that working the biceps and the chest will sort out the question areas. Whereas the ladies go for the butt & the back of the arms!
The one thing we have in tasteless - We all Love the Abdominals!!
Strength Training
This narrative will discuss the differences of the two types of training - aggregate & Isolated - plus supply some fantastic exercises to get you on the right track get rid of those question areas once and for all!!
Firstly of all we need to observe the variation between a aggregate and Isolated Exercise.
Compound Exercise: Targets the larger muscle groups and works a larger group of muscles with one exact exercise.
For example; if you were to do a Chest Press this exercise focuses on The Chest muscles (pectorals), the front of the shoulder (anterior deltoid) and the back of the arms (triceps).
The biggest muscle worked here is the Chest (Pecs) and the smaller ones are the shoulder and triceps.
Question...Why is it the body Fatigues during this movement? Do you think the the Major Muscle: The Chest, cannot lift the weight anymore? Or do you think the Triceps & shoulders struggle first?
Stating the obvious... The smaller muscles fatigue first; The Triceps and Shoulder...
Isolated Exercise: Targets a smaller muscle group and is exact in isolating one muscle to be worked on.
For example: The Tricep extension is a superior movement that many keen trainers work on. The movement is an extension of the arms from a 90 degree position to a 180 degree position (arms out in front of body and bring the weight level down towards the floor). Focusing solely on the back of the arms, no other muscle gets worked on, just the triceps...
So what is the value of doing an isolated exercise Vs a aggregate Exercise?
Lets present some typical Exercises and the muscles they focus on working:
Compound -Lower Body
o Squats -Front & Back of Legs, Butt, Calves, Abductors & Adductors (inside & surface of upper legs)
o Lunges - (Same as squats)o Leg Press - (Same as squats)
o Step Ups - (Same as squats)
Compound-Upper Body
o Seated Cable Row - Trapezius, Lats, Medial & Rear Deltiod, Biceps
o Chest press - Pecs (major & minor), former Deltoids, Triceps
o Lat Pulldown - (Same as seated cable row)
o Dumbbell Press - (Same as chest press)
Compound movement present to daily movements, they put the body in functional positions and get you stronger in those positions.
All the exercises in the aggregate section can honestly be done with the help of a few pieces of Home exercise Equipment. Health Clubs obviously have them, but if you are seeing to save some money there are some fantastic routines that wont break the allocation right in your own home.
Isolated-Lower Body
o Leg Extension - Quads
o Hamstring Curl - Back of the Legs
oButt Blaster - Butt (glutes)
o Abductor/Adductor - Inside and surface of upper legs
Isolated-Upper Body
o Bicep Curl - Biceps
o Tricep Extension - Triceps
o Shoulder press - Front and medial shoulder
Research has shown that by targeting muscles for isolated exercises has nowhere near as much advantage than a aggregate exercise. It just feels like its doing a fantastic job as the burn is great!
An isolated exercise is commonly done after a aggregate exercise. So the smaller muscle group has already been pushed to its limit and now you are about to push it even further! This is where your training can come to be hazardous and the beginnings of overuse injuries of the joints/tendons/ligaments can start.
Compound over Isolated - Absolutely:
If you can Leg Press 80 Pounds and the prime mover is the Butt. Have a try at putting the same 80 pounds on the Butt Blaster and see if you can lift the weight! This will show you that you will be getting a far better workout from using a Leg Press rather than putting a measly 20 pounds onto your butt blaster and putting your body in an unusual, awkward position the body hates...
Most isolated exercises also put unneeded stress through the joints... The small gain to be had is far less great than the injury you risk.
Conclusion;
Isolated exercises have their place in the gym, although not highly recommended many habitancy will do them anyway. So I have included then into my beginner stage 2 programs as I feel I can at least help habitancy do them right if they are going to do them!
As your muscles do get stronger, one or two of the isolated exercises are Ok to end off your workout with. But your No #1 focus should always be a aggregate workout.
So in closing Never forfeit a aggregate exercise for an isolated exercise unless there is a exact training recipe you are trying (pre-exhaustion) however for the long term focus on keeping things simple.
If you are seeing to begin a quality exercise program, all of the ones on my site are free with step by step education and honestly downloadable. Enjoy!
vigor Training - aggregate rehearsal Vs Isolated Exercise, Which Is The Best?
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