Multi-joint Exercises, Benching is Good but Curls are for Girls
Yesterday John from Total Transformation wrote a great piece on multi-joint exercises. He pointed out their benefits which include time saving, fat loss, and muscle building, which is something that I am in need of. When he first mentioned multi-joint exercises to me I was at a loss for what they were. I had never heard of them and figured that they were something totally different from what I was currently doing.
I was pleasantly surprised to find out that I have been performing multi-joint exercises for years. I knew them as compound exercises. As a matter of fact, my workouts have been primarily based on performing multi-joint exercises such as bench pressing, squatting, military (overhead) press, dumbbell rows, upright rows, lunges, leg presses, dead lifts, push ups, dips and pull downs. I was ecstatic. I do sprinkle in some isolation exercises too. Those are biceps curls, triceps extensions, and calf raises to name a few. After reading his article, which concludes with a teaser for next weeks continuation, I have decided to remove the isolation exercises from my routine. For now I will focus on the major muscle groups with multi-joint movements.
In John’s article there is a link to AskMen.com writer Jim Carpentier’s take on multi-joint exercises. Reading both John’s and Jim’s articles have opened my eyes. First off, I felt like a dumb ass for not knowing that I was actually already doing the exercises, but more importantly they make a great point that you can build muscle faster with these compound exercises. Why? Because you are working out multiple (thats what the multi stands for I think) muscle groups at one time, which forces your body into working more and producing more of the stuff your muscles need. Plus you still get your biceps and triceps worked out. They go into a bit more detail in their articles and I suggest that you read them. It’s worth it.
When John posts his workouts I would continuously ask myself why is it that he only performs certain exercises. Now I have the answer. The guy has transformed himself into lean, mean, training machine. In high school my football coach would always say that curls were for girls. Seems like he knew what he was talking about.