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The Muscle Building Fat Burning Video Blog #39
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 Read almost any bodybuilding forum on the internet today and you will see people on both sides of this issue passionately stating their case. Should you stick to just compound movements or is it ok to add in some isolation exercises for good measure? My answers may surprise you. I was once a “compound only” defender. I know that compound movements recruit more of your muscles than isolation exercises. I worked hard and used compound movements. I heard all about how you don’t have to train biceps directly as they will grow from just compound movements. Being a proponent of the Experiment of One, I quickly learned that this is not true for me. I get my best growth in my biceps when I train them directly. At the same time, I truly believe that if you focus too much on isolation movements you are shortchanging yourself. Compound movements should dominate your routines. Isolation movements should be there to assist. In fact, if you are working on building strength and increasing mass, I’d focus mainly on compound movements. They will give you the most bang for the buck. The system I am using now mixes compound movements with isolation movements, resulting in some of the most brutal workouts I’ve ever experienced. The pain that comes along with biceps exercises is exquisitely intense. I love the feel of the pump in my biceps at the end of a hard fought set of curls. There is no other feeling quite like it. On the other hand, when you just finish blasting out a heavy compound set you feel like Hercules. That feeling carries you through your workout with the knowledge that you can and will lift anything. It is amazing! Execute the Experiment of One. Find out what works best for you and then work it hard. You won’t be sorry. |
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  When I originally read through this workout my thoughts were “Not that big a deal” but after yet another brutal beating of my body, I don’t think that any longer. Matty and I simply blasted ourselves again today. When we leave the gym we laugh about how hard we worked. |
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 Make sure to use the Experiment of One to determine the various factors that can effect your workouts. |
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 What percentage of your workouts contain isolation movements? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Archives for May 6, 2009
Spring Into Action
It is getting to that time of year when it is just about shorts and bathing suit weather. This is a good time to talk about some hints to get a little more bang for your buck when it comes to your workouts.
There is a little circuit that you can do first thing in the morning if you want to get in an extra little cardio burn. In fact, a client emailed me one day and said she was going to do it throughout the day in her office. Remember, you don't need fancy equipment or gym to get in a workout. You don't need a lot of time either. 15 minutes will get you a quick little burn happening!
Here it is again:
- Squats 30 sec – 1 minute;
- Push ups 30 sec – 1 minute;
- Forward or Rear Lunges – 30 seconds each leg;
- Isoabs (plank) hold for 30 seconds.
Repeat this circuit 3-4 times through.
**Note this workout is time related instead of reps.
If this is the time for you to make changes in your lifestyle, whether it be exercise or nutrition related, it is important that you have goals. If you don't know where you are going, how do you know how to get there? Last week I put up an article on my blog from Bruce Elkin. Bruce is a Personal, Professional Life/Work Design Coach from Victoria B.C. This is an excellent article. I encourage everyone to read it. Here is the link to the blog:
http://blog.victoriawellness.com/2009/04/top-7-reasons-most-goal-setting-does-not-work-and-what-to-do-about-it/
This is also a great time to review your nutrition goals and make the changes necessary to help you see the results you want. Here are a few tips to get you started in the right direction: [Read more…]
