First of all, its very important to understand that isolation training does have a place in a specific rehab setting or for the specific purpose of body building. However once the desired result is achieved re-integretion into complex movement based holistic athletic training is critical to complete rehabilitation. Otherwise risk for re-injury is much higher. Also, being an athlete myself, improving performance and reducing injury risk is paramount. As a professional reconditioning broken movement patterns and teaching people to regain organic complex movement patterns, so they can train athletically, helps people who aren’t natural athletes become athletic. The expressed goal of a coach is to help students realize new levels of potential gone otherwise unrealized.
This article published in the Sierra Sun is directed at individuals looking to boost performance. People wanting to get the most out of their strength training. Complex multi-joint athletic strength and conditioning programs, in respect to quality and balanced fundamental movement patterns will ensure healthy strength development, performance enhancement and vivacious aging.
Fitness myth: Isolation exercises build stronger muscles
Part one in a four part myth busters series
By Ryan Egan
Contrary to what popular beliefs tell you, but if want to get a stronger, more resilient and powerful body you have to training the muscles individually is the most ineffeficient and ineffective way. Unfortunately, the popular body building training practices seen in gyms across the country leaves people with underdeveloped movement patterns and more injuries than when they began.
The truth is that isolation training has nothing to do with actual functional strength, performance and long-term health. So all those bicep curls while standing in front of the mirror are just wasting time. Our bodies know and use movements involving chains of muscles working in a uniformed synchronized effort.
When you isolate a muscle or set of muscles by using machines like a leg press or sitting down for preacher curls, you remove the effective action of synergist stabilizing muscles that allow you to create more tension across the chain of muscles involved in whole complex movement patterns. Isolation training not only severely decreases your performance, but it also trains “parts” to work independently. It is kind of like baking chocolate chip cookies and baking the chips separately. Isolation training also severely limits the very crucial development of structural tendons and ligaments around and close to joints. These important structures react and develop effectively during properly executed strength and conditioning practices.
The bigger and more complex the movement, the more muscles get called into action. The key to building strength is movement control and tension. The more tension that is created inside a muscle the more strength or force it exhibits. Properly learning how to utilize tension and control the forces around you during athletic type training practices develops the body holistically.
Training how to move and build lots of tension across a large chain of muscles will develop superior strength and a superior looking physique – just tune into the men’s Olympic gymnastics this summer to see the results of a well executed strength program.
High repetitive training that runners and cyclists perform can be the most hazardous. Isolating their bodies to one regimen of exercise can lead to debilitating and life altering overuse injuries from poor development and poor mechanics. The idea that running more will make a faster runner, cycling more makes a better biker is misleading. Complex strength training not only boosts performance on the bike and trail but also may keep you running, biking and active for many years to come.
Building strength in a healthy way comes from learning how to train your muscles together. Using complex exercises associated with kettlebells, gymnastics and movement based programs will guarantee awesome strength gains, reduce injury risk, catapult sport performance carryover and keep you healthy and vibrant for decades.
Most people avoid big and powerful strength training because it can have risks. Which it can, but a good coach will teach you to properly and safely train using “big bang for your buck” exercises. Proper strength training is tough. It takes time, patience and coaching, but the bonus goes beyond the short term. Results can last a lifetime.