After a previous newsletter that included a conversation with my friend Bill about compound, or multi-joint, moves vs. Doug Brignole’s ideal exercises, most of which are isolation, he had more to add…
It’s interesting because he’s coming from an athletic-activity point of view—mountain biking and rock climbing—while I’m more focused on the muscle-building side. Here’s his take…
“I’ve noticed that a lot of athletes focus on so-called functional exercises, compound movements like squats. The thought is that these exercises build more usable strength.
“To some degree that could be true, for example, if your goal is aerobic conditioning or if the movement replicates some of the athletic patterns you’re trying to improve.
“The downside with a number of compound exercises, however, is that often they don’t have any ‘real world’ application, and they burn a lot more energy.
“If these functional compound movements are part of your aerobic conditioning, then using them makes sense. But if you’re using resistance training to build muscle, it’s better to save that energy for a run, bike ride, or game of basketball and focus on Brignole’s ideal exercises, most of which are isolation.
“After all, there is only so much water in the recovery well. As an older athlete, I know that the recovery well can easily run dry if you’re hitting it hard inside and outside the gym.
“So, what’s the right compromise? If you want to do conditioning in the gym, then performing an exercise that simulates a movement pattern you want to improve makes sense, like a squat or pulldown. But use manageable weight and excellent form so they are as safe as possible.
“If not, then focus your efforts on more efficient ideal exercises and get your cardio on the treadmill, or better yet outdoors. This balance may also vary depending on the weather and if it’s on or off season for your sport.
“There is nothing wrong with biomechanically safe compound movements incorporated into your workout if that helps you meet your goals. Just keep in mind that it’s better to work smart than hard.
“And for older athletes with more limited recovery ability and a higher chance of injury, it’s best to avoid throwing around heavy iron.”
Excellent observations. Thanks, Bill.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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