Not a day goes by that I don't hear someone in the gym talking about their new lifting program. Of course these conversations always spark my interest and I am often disappointed with what I hear. Typically I hear comments that fall along the lines of focusing on only one body part per day. This is a common misconception and today we are going to break down why it's just that....a misconception.
To promote muscle growth and stengh, an entire day does not techincally need to be devoted to that single muscle. The key is to incorporate dynamic exercises. We will discuss this momentarily.
Single-joint exercises such as bicep curls, for example, lack enough kinetic stimulation for the body to really recruit enough hormones (testosterone, HGH, etc.) to stimulate growth of the muscle. Will it hurt? Yes. Will you 'feel the burn'? Yes. Will they grow automatically because of that? No. Dynamic exercise is the superior way to add any level of mass, strength, and stamina to your strength training routine. Dynamic exercises such as pull-ups, chin-ups, dumbbell rows, and underhand barbell rows will actually cause a greater androgen response than a basic bicep curl, and subsequently will feed more growth. Don't just take my word for it; test it yourself. Next time you workout, try doing 4 sets of 15 pull-ups, 4 sets of 8 barbell rows, and 3 sets of 12 seated dumbbell biceps curls and you will FEEL the proof yourself. The fullness of the muscles will be intense throughout your back, shoulders, biceps, and forearm. This is a sign that your body will actually be able to do something with the protein shake you always guzzle down after your workouts. Keep doing that, by the way.
Single-joint movements should typically be reserved until after you've completed your "main" exercises. This means that you technically should not complete overhead triceps extensions before you bench press. To put it simply, start with the exercises that recruit the most muscles, body parts and joints. If you do this in the reverse order, you will consequently feel weaker during your more complex exercises due to secondary muscle groups already being exhausted. Why is this such a big deal? You will not be able to do near the usual weight on your bench press and the stimulation of your chest will suffer because of this.
Hopefully by now you have had your "ah-ha" moment as to the basic foundation of a strength training workout; DYNAMIC EXERCISES. The first exercises you complete each day should be the ones that require multiple joints (squats, rows, lunges, shoulder press, etc). The last exercises you complete each day should be those that require only one joint (leg extensions, leg curls, biceps curls, triceps extensions). Remember, this is a time-tested and approved model for a successful strength training routine. In later articles I will address specific reasons to "deviate" from this model and charter new territory to keep gains coming.
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer
To promote muscle growth and stengh, an entire day does not techincally need to be devoted to that single muscle. The key is to incorporate dynamic exercises. We will discuss this momentarily.
Single-joint exercises such as bicep curls, for example, lack enough kinetic stimulation for the body to really recruit enough hormones (testosterone, HGH, etc.) to stimulate growth of the muscle. Will it hurt? Yes. Will you 'feel the burn'? Yes. Will they grow automatically because of that? No. Dynamic exercise is the superior way to add any level of mass, strength, and stamina to your strength training routine. Dynamic exercises such as pull-ups, chin-ups, dumbbell rows, and underhand barbell rows will actually cause a greater androgen response than a basic bicep curl, and subsequently will feed more growth. Don't just take my word for it; test it yourself. Next time you workout, try doing 4 sets of 15 pull-ups, 4 sets of 8 barbell rows, and 3 sets of 12 seated dumbbell biceps curls and you will FEEL the proof yourself. The fullness of the muscles will be intense throughout your back, shoulders, biceps, and forearm. This is a sign that your body will actually be able to do something with the protein shake you always guzzle down after your workouts. Keep doing that, by the way.
Single-joint movements should typically be reserved until after you've completed your "main" exercises. This means that you technically should not complete overhead triceps extensions before you bench press. To put it simply, start with the exercises that recruit the most muscles, body parts and joints. If you do this in the reverse order, you will consequently feel weaker during your more complex exercises due to secondary muscle groups already being exhausted. Why is this such a big deal? You will not be able to do near the usual weight on your bench press and the stimulation of your chest will suffer because of this.
Hopefully by now you have had your "ah-ha" moment as to the basic foundation of a strength training workout; DYNAMIC EXERCISES. The first exercises you complete each day should be the ones that require multiple joints (squats, rows, lunges, shoulder press, etc). The last exercises you complete each day should be those that require only one joint (leg extensions, leg curls, biceps curls, triceps extensions). Remember, this is a time-tested and approved model for a successful strength training routine. In later articles I will address specific reasons to "deviate" from this model and charter new territory to keep gains coming.
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer