Are Isolation Weight Training Workouts Wasteful For Maximum Muscle Gain? by toriola1


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Are Isolation Weight Training Workouts Wasteful For Maximum Muscle Gain? By Francesco Castano

A popular bodybuilding concept asserts the superiority of compound weight lifting workout plans as compared with isolation movements; supporters preach that the most efficient method of muscle gain involves choosing weight lifting workout plans that utilize the most muscle fibers. Moreover, followers of this form of weight lifting believe that because the amount of weight used in compound exercise is greater than isolation movements, overall muscle gain should also be substantially superior, and therefore a workout session should center around compound exercises as its foundation. But many will push this notion one step further, eliminating isolation exercises from their workout routine, focusing solely on compound workouts alone, with the feeling that this will offer the most significant muscle mass gains. As usual with bodybuilding folklore, the truth is somewhat different from the popular claims, as although compound weight lifting exercises are extremely potent, and should become the basis for any effective weight lifting workout plan, a few isolation exercises are also a necessity for any bodybuilder who wishes to produce the most dramatic muscle gains, and those who ignore isolation weight lifting techniques will begin to produce a disproportional physique, with several muscle groups, such as the arms, becoming far less impressive as the back and chest regions begin to explode with muscularity, and this disparity stems from a lack of proper isolation techniques. Arms are one area where this is extremely common, with many saying that compound back exercises are sufficient to promote full biceps development, and compound chest and shoulder movements will provide the triceps with large amounts of muscle mass, all without isolation exercises to focus upon these specific areas. Obviously, performing compound weight lifting movements will certainly allow the smaller muscles such as the biceps to grow, but the focus of the workout set when performing a compound weight lifting exercise such as seated rows is the back, with the biceps, in this example, used as a supporting muscle group in completing this exercise. The goal is to fatigue the back muscles during seated row, and therefore, the arms will not receive considerable overload since the back muscles are to achieve maximum emphasis, which means that the biceps are only trained to a small percentage of their potential capacity. This same idea applies to triceps during bench press, where the goal is to overload the pecs, and the triceps are not to fail before the chest in order for the weight lifting movement to function as intended, therefore, the triceps only experience a fraction of the necessary overload.

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Because of this, isolation exercises targeting smaller muscles become necessary if those areas are to experience their genetic potential, meaning that isolation weight lifting exercises avoided by many bodybuilders, such as preacher curls, barbell curls, side laterals, and triceps dips become critical in offering needed overload to achieve failure for smaller muscles, as a bodybuilder, with these added exercises, is then able to propel those isolated muscles to total failure, and therefore produce the greatest possible muscle growth. There is no doubt that an effective weight lifting workout system cannot be based upon isolation exercises alone, and some on the other extreme unfortunately become fixated on performing every possible weight lifting variation of a specific exercise, extending their workout length to the point of mental fatigue. Therefore, the proper combination of compound and isolation movements are necessary for those who wish to produce the most impressive gains in muscle size, without neglecting any specific muscle group. The mistake many make is to either surround their weight lifting workout routines with insufficient isolation exercises, where smaller muscle groups suffer, or they instead perform such a substantial quantity of isolation movements that their weight lifting workouts lack intensity, which derails the potential for maximum muscle building. Remember that the most effective bodybuilding techniques involve a perfect balance of both compound and isolation weight lifting exercises to avoid any of these potential pitfalls. If you currently sense that smaller muscles such as the biceps, triceps, shoulders, forearms and lower back are lacking in size when compared with other muscles (chest, back, quads, etc), then contemplate adopting some isolation exercises for these specific muscles so that they can improve to their maximum genetic limits. Francesco Castano authors the web site, which is a diet and weight training program teaching the exact techniques for building muscle mass without supplements or drugs. He also authors the site, teaching exactly how to lose fat without supplements.

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Strength Training For Women – Improve Your Muscle Tone By Julia Mahler

The biggest mistakes are often made when it comes to strength training women. Even though the 1950's are fifty plus years ago now, it seems like there are still a lot of hang ups when it comes to women and weight training. Women are able to do intense muscle building workouts just like men are although, contrary to popular belief, working out is unlikely to cause a lot of muscle buildup unless you are taking a muscle building supplement. In fact, the sport of weight lifting will have the largest effect on your muscle tone, over any other workout activity. Use Larger Weights To Improve Your Muscle Tone. First of all, when it comes to strength training for women, you should throw away those tiny dumbbells that are sold in stores. These dumbbells might be marketed toward women, but the small 1-2 pound dumbbells will have very little effect on your actual muscle tone. This does not mean that you need to lift huge weights - but you should be able to feel the resistance in your arms when you pick up the dumbbells that you're going to work out with. In order to tone your muscles, you're also going to have to do a lot of regular exercise. Toned muscles are not all that difficult to get, as long as you are able to stick to a regular and consistent workout routine. A good routine to get into is to work on your arm muscles one day, legs the next, abdominal muscles on the third day, and then take a break on the fourth and then repeat. This will give you enough time to heal in between workouts, but it is regular enough that you should end up with well-toned muscles in no time. Studies have shown that people who are just beginning a workout program gain strength the fastest when they train each muscle group three times per week. It is also important to fit some cardio workouts into your week too. We recommend fitting three 30 minute workouts into your week. Cardio will help you to burn extra calories and also helps you with muscle recovery as it helps muscles to get rid of lactic acid build up that occurs from weight training. Muscles cannot properly rebuild themselves unless all lactic acid has been removed. Julia Mahler is a successful author and the publisher of She has studied and participated in fitness & natural nutrition for over 22 yrs. Her specialty is women's fitness and teaching them strength training.

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