Muscle Isolation Is A Key Weight Training Principle
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
There are three key principles in
weight training that will multiply your results. The prinicples are;
and Aerobic Tempo.
During this article, we'll look at the principle
Isolate the Muscle Being Worked
Isolation of the muscle being worked
makes you focus and "zone in" on the targeted muscle. This helps to
define the goal of the weight training exercise, and it leads to better
results. The Isolation principle means to isolate only one targeted muscle
group at a time, and consciously leave the other muscle groups out of the
exercise. The tough part of this principle is to position the exercise to
minimize other muscle groups from assisting the targeted muscle.
Other muscle groups try to step in and
help as the targeted muscle becomes fatigued, especially at the end of a set.
If you allow other muscles to assist, the impact of training is decreased.
This is the most difficult aspect of
weight training technique. You should focus on not allowing other muscles to
assist when the targeted muscle gets tired.
Correct Positioning Isolates
Countless times, I have talked with
individuals, even serious bodybuilders and professional athletes, who cannot
seem to build their biceps. This is an easy fix.
Invariably, bicep curls were being
performed with the wrists bent "in" toward the body - rather than straight.
Bending the wrists toward the body positions the forearms to do much of the
work, rather than the biceps. The Isolation principle means that you should
slightly bend the wrist backwards during curls (away from the body).
This prevents the forearms from assisting, thereby isolating the biceps
to do the work. And the biceps receive the full benefit of the exercise.
Slow Movement Weight
Slow movement weight training is a new
trend in some gyms. The idea is to lift weights very slowly. This method will
assist in isolating the muscle group being worked. However, there is no
scientific magic behind slow movement lifting. If you are correctly
isolating muscle groups during training (and keeping muscle groups isolated
during the set), then a moderate tempo works well.
The Take Home
Whether it's your biceps, chest,
calves, or abs, isolate the targeted muscle group and you'll get better
More on the importance of isolation
appears in Chapter 10, Tactical Weight Training - Ready, Set, GO! Synergy
Fitness for Time-Crunched Adults
NOTE: The purpose of this
article is to expand thinking about fitness as an informational source for
readers, and is not medical advice. Before attempting the Synergy Fitness
program, the Sprint 8 Workout, or any high-intensity exercise program, consult
your physician. This is not just a liability warning; it's wise to have a
baseline medical exam before beginning a fitness program. Make your
physician a partner in your fitness improvement plan.