When we discussed Deadly Workout Sin#1, we mentioned the disgraceful
practice of training each muscle group one time per week. Well, to make
the matter even worse, lots of fitness enthusiasts will comprise these
body part workouts with useless single-joint isolation exercises that
often take place in only one plane of movement.
Single-joint,
isolation exercises involve the use of only one joint at a time.
Classic examples are leg extensions and leg curls (only involve the knee
joint) and biceps curls and triceps extensions (only involve the elbow
joint). Though these single-joint, isolation exercises may result in a
better “pump” or “burn” in a specific muscle that makes it feel more
effective, it doesn’t mean that they are providing the optimal
muscle-building stimulus when compared to their multi-joint, compound
counterparts.
Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation and heavier loading and subsequently greater calorie burning, fat loss, and muscle growth. For our purposes, there are six foundational movement patterns that comprise the ultimate total body metabolic workout:
Hip-Dominant: Any exercise that primarily targets your posterior chain (glutes, hamstrings, and spinal erectors) and involves the flexion, extension, rotation, adduction, and abduction of the hips. In addition, lower body exercises where your torso is bent forward more than 45-degrees are best classified as hip-dominant. The exception to this rule is for any exercise where the upper body is NOT actively involved like a hip extension. Classic hip-dominant exercises include deadlift, step-up, hip extension, and swings.
Push: Any exercise that primarily targets your chest, anterior and medial shoulders, and triceps and involves a pushing pattern in either the horizontal or vertical plane. Horizontal pushing exercises involve pushing a load away from your torso as if your torso was upright while performing them. Classic examples include push-up and chest press variations. Vertical pushing exercises involve pushing a load in an upward or downward direction relative to an upright torso. Classic examples include dip, vertical push-up or overhead press variations.
Knee-Dominant: Any exercise that primarily targets your quadriceps and involves the flexion and extension of your knees. In addition, lower body exercises that actively involve your upper body and where your torso is vertical or bent forward less than 45-degrees are best classified as knee-dominant. Classic knee-dominant exercises include squat and lunge variations.
Pull/Scapulothoracic: Any exercise that primarily targets your lats, posterior shoulders, upper and mid back, scapulothoracic joint, biceps and forearms and involves a pulling pattern in either the horizontal or vertical plane. Horizontal pulling exercises involve pulling a load towards your torso as if your torso was upright while performing them. Classic examples include rowing and Y, T, W, L, I raise variations. Vertical pulling exercises involve pulling a load in an upward or downward direction relative to an upright torso. Classic examples include pull-up, pull-down, high pull, and bicep curl variations.
Pillar- Integrated Shoulders, Hips, and Core: Any exercise that primarily targets your shoulders, hips, and core. The primary objective is to train spinal stabilization in all 3 planes of movement including anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation. Classic examples include front, side, and back pillar or plank variations. Pillar movements also include functional, ground-based rotational exercises like chopping variations.
Total Body: Any exercise that integrates any combination of the aforementioned movement patterns or simultaneously calls upon your upper and lower body. The total body nature of these exercises also results in maximum heart rate elevation and the optimal fat-burning, muscle-building stimulus. Classic examples include squat to presses, swings, and explosive olympic lifting variations like cleans, snatches, jerks, etc. In addition, traditional cardiovascular locomotive and plyometric exercises like running, leaping, hopping, skipping, bounding, jumping, shuffling, etc. also fit under this category.
In a study at Ball State University, researchers determined that additional isolation exercises for the arms had no additional benefit in terms of arm strength and hypertophy (muscle growth). One group did four compound upper body exercises (like presses and rows) in each workout while the other group did the same four exercises plus some extra biceps curls and triceps extensions. Since they both achieved the same results it appears that single-joint, isolation exercises have minimal if any benefit.
So now that we know the importance of training movement patterns (not body parts) with multi-joint, compound exercises, let’s not forget about the importance of incorporating exercises that occur across multiple planes of movement.
Too often people perform exercises in only one plane of movement, typically the sagittal plane that encompasses movement up and down and front to back and divides the body into left and right halves. The classic exercises that fit the bill here are bench presses and squats.
However, movement in life and athletics occurs in three planes of motion: sagittal, frontal, and transverse. Frontal plane movements occur side-to-side and divide the body into front and back halves. Transverse plane movements occur in a rotational manner and divide the body into upper and lower halves.
Let’s use the lunge as an example. A forward lunge takes place in the sagittal plane, where a lateral lunge takes place in the frontal plane, where a rotational lunge takes place in the transverse plane. Performing lunge variations in all three planes of movements best ensures optimal strength, functional carryover, muscle gain, and proper muscular balance. This in turn improves posture and injury reduction.
I should add that performing exercises in free space is ideal (also termed “free weights”). Machines limit movement to a fixed path and do not properly engage your body’s key stabilizers, particularly your hip, spinal, and scapular stabilizers, which will put you at a much greater risk of injury outside of the gym.
Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation and heavier loading and subsequently greater calorie burning, fat loss, and muscle growth. For our purposes, there are six foundational movement patterns that comprise the ultimate total body metabolic workout:
Hip-Dominant: Any exercise that primarily targets your posterior chain (glutes, hamstrings, and spinal erectors) and involves the flexion, extension, rotation, adduction, and abduction of the hips. In addition, lower body exercises where your torso is bent forward more than 45-degrees are best classified as hip-dominant. The exception to this rule is for any exercise where the upper body is NOT actively involved like a hip extension. Classic hip-dominant exercises include deadlift, step-up, hip extension, and swings.
Push: Any exercise that primarily targets your chest, anterior and medial shoulders, and triceps and involves a pushing pattern in either the horizontal or vertical plane. Horizontal pushing exercises involve pushing a load away from your torso as if your torso was upright while performing them. Classic examples include push-up and chest press variations. Vertical pushing exercises involve pushing a load in an upward or downward direction relative to an upright torso. Classic examples include dip, vertical push-up or overhead press variations.
Knee-Dominant: Any exercise that primarily targets your quadriceps and involves the flexion and extension of your knees. In addition, lower body exercises that actively involve your upper body and where your torso is vertical or bent forward less than 45-degrees are best classified as knee-dominant. Classic knee-dominant exercises include squat and lunge variations.
Pull/Scapulothoracic: Any exercise that primarily targets your lats, posterior shoulders, upper and mid back, scapulothoracic joint, biceps and forearms and involves a pulling pattern in either the horizontal or vertical plane. Horizontal pulling exercises involve pulling a load towards your torso as if your torso was upright while performing them. Classic examples include rowing and Y, T, W, L, I raise variations. Vertical pulling exercises involve pulling a load in an upward or downward direction relative to an upright torso. Classic examples include pull-up, pull-down, high pull, and bicep curl variations.
Pillar- Integrated Shoulders, Hips, and Core: Any exercise that primarily targets your shoulders, hips, and core. The primary objective is to train spinal stabilization in all 3 planes of movement including anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation. Classic examples include front, side, and back pillar or plank variations. Pillar movements also include functional, ground-based rotational exercises like chopping variations.
Total Body: Any exercise that integrates any combination of the aforementioned movement patterns or simultaneously calls upon your upper and lower body. The total body nature of these exercises also results in maximum heart rate elevation and the optimal fat-burning, muscle-building stimulus. Classic examples include squat to presses, swings, and explosive olympic lifting variations like cleans, snatches, jerks, etc. In addition, traditional cardiovascular locomotive and plyometric exercises like running, leaping, hopping, skipping, bounding, jumping, shuffling, etc. also fit under this category.
In a study at Ball State University, researchers determined that additional isolation exercises for the arms had no additional benefit in terms of arm strength and hypertophy (muscle growth). One group did four compound upper body exercises (like presses and rows) in each workout while the other group did the same four exercises plus some extra biceps curls and triceps extensions. Since they both achieved the same results it appears that single-joint, isolation exercises have minimal if any benefit.
So now that we know the importance of training movement patterns (not body parts) with multi-joint, compound exercises, let’s not forget about the importance of incorporating exercises that occur across multiple planes of movement.
Too often people perform exercises in only one plane of movement, typically the sagittal plane that encompasses movement up and down and front to back and divides the body into left and right halves. The classic exercises that fit the bill here are bench presses and squats.
However, movement in life and athletics occurs in three planes of motion: sagittal, frontal, and transverse. Frontal plane movements occur side-to-side and divide the body into front and back halves. Transverse plane movements occur in a rotational manner and divide the body into upper and lower halves.
Let’s use the lunge as an example. A forward lunge takes place in the sagittal plane, where a lateral lunge takes place in the frontal plane, where a rotational lunge takes place in the transverse plane. Performing lunge variations in all three planes of movements best ensures optimal strength, functional carryover, muscle gain, and proper muscular balance. This in turn improves posture and injury reduction.
I should add that performing exercises in free space is ideal (also termed “free weights”). Machines limit movement to a fixed path and do not properly engage your body’s key stabilizers, particularly your hip, spinal, and scapular stabilizers, which will put you at a much greater risk of injury outside of the gym.
THE FIX: Employ functional multi-joint, compound movement patterns that
address all three planes of movement for maximum muscle growth, fat
loss, and metabolic spikes.
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