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There are three key principles in weight training that will
multiply your results. The prinicples are Isolation,
Exhaustion, and Aerobic Tempo. During this
newsletter, we'll look at the principle of Isolation.
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 Muscles
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)
as shown below. This prevents the forearms from assisting,
thereby isolating the biceps to do the work. And
the biceps receive the full benefit of the exercise.
The following photos show the incorrect and correct wrist
positions to isolate your biceps.
Incorrect - wrist bent in.
Bicep not isolated,
forearm is doing too
much of the work.
 Correct
- the
wrist is slightly bent back, or away from the body. The
isolation is on the bicep, and not the forearm.
“Slow
Movement” Weight Training?
Slow movement weight training is a new trend in some gyms.
The idea is to lift weights very slowly. This method will
clearly assist new comers in isolating the muscle group
being worked. However, there is no scientific magic behind
slow movement lifting, and this only works slow-twitch muscle
fiber.
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 results.
Have
a great day!
Phil
Campbell, Author Ready, Set, GO! Synergy Fitness for
Time-Crunched Adults
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