The Right Exercises for the Right Job
Exercise selection is going to be an absolutely vital component of what differentiates a poor strength program from a GREAT one.
Basically, the exercises that you choose to use in your program are going to inﬂuence not only how strong you become but also how many calories you burn during that workout (or more so afterwards), how many muscle ﬁber’s get worked, what type of hormonal release you see from the training as well as how long it takes you to complete your workout.
Today, I want to get you set up with the best exercises to perform so that each and every one of your workouts produces optimal results.
Now, being that I know you don’t want to waste your time on exercises that don’t produce results, we’re going to ensure that you are only doing the exact exercises that will bring you success.
100% Results from your 100% Effort. That’s the way we bring it!
You typically have two different categories of exercises to choose from: compound exercises and isolated exercises.
Compound exercises are my preferred weapon of choice since they recruit the most muscles being worked, burn more calories and produce the fastest results possible.
Isolation exercises have their place but should not take priority in any strength program.
Here is a list of some of my favorites. The following are excellent examples of compound exercises:
When performing these movements you are accomplishing two distinct things.
First, they work at least two or more muscles at the same time.
Take the squat for example. Sure, you’re going to hit the lower body hard – quadriceps, hamstrings and glutes but do you realize you’re also getting amazing upper body work in? The squat will build stronger abs than any crunch off the floor ever could. Talk about a full body exercise.
And second, you have multiple joint movement. Looking at the squats, you’ll be moving the knees, hips and ankles.
Once again, greater body activation. The more of your body you can get involved in every single activity you do, the better your results are going to be.
For the person looking for maximum fat loss and some great muscle building, compound movements are the KING and what your exercise routine should be built upon.
Now, before we neglect anything, isolation exercises do have their place.
So what are isolation exercises? Isolation exercises target one single speciﬁc muscle group. For example, they include movements such as:
….and so on. All of these are only going to be working one joint and one muscle group. That right there is THE huge difference between compound and isolation exercises.
I’ve noticed over the years that many people working out in the gym today are using 80% isolation exercises and about 20% compound exercises. This is a big reason why they never get the results they truly want and rarely see any progress.
That won’t be you though. Because we’re going to take your workout program and primarily focus on the exercises that will bring you results… which is?
Yep! You got it – Compound Movements.
This isn’t to say you can’t do any isolation work though. I know you have some speciﬁc areas you want to target. Maybe you want to ﬁrm up the back of your arms (which would be your triceps) so that you feel more comfortable in sleeveless shirts or perhaps you want more leg deﬁnition and decrease the inner thigh ﬂab.
Whatever your goal, it can help to add one or two isolated exercises just for that muscle group to really push it to the limit but always remember that they will be getting worked when you do your compound exercises as well.
One last point I want to stress when it comes to exercise selection is, forget about all those lies you’ve heard about shaping and toning your muscles with sculpting exercises and light weight, IT’S COMPLETE B.S.!!
The truth is, muscles respond best to exercises where you’re lifting a maximum amount of weight and increasing the overall level of tension that the muscle has, compound lifts are going to help with this.
And ladies, trust me on this, you won’t build big and bulky muscles by lifting heavy without the aid of anabolic steroids or other performance enhancing drugs.
To sum it up remember these key points about exercise selection:
1. Build your routines around compound movements ﬁrst
2. Add in isolation exercises to speciﬁcally target trouble areas
3. Lift hard and heavy – Don’t be afraid of heavy weight, there is no such thing as shaping and toning
Get it Done!