One study comparing single-joint and multi-joint exercises showed that single-joint exercises are just as effective as multi-joint movements for both muscle strength and size.
The problem is, there’s a plethora of isolation exercises to choose from…yet only a select few are worthy of incorporating into your routine.
While exercise variety provides “a positive effect on enhancing motivation to train,” you would want to consider the safety of the exercise and the stimulus it can provide to the target muscle.
Our goal is to help you modify your training in a way that makes it not only safer, but more optimal for achieving muscle and strength gains. Therefore, choosing the right isolation exercises is just as important as having them in your training program.
In this video, we go over seven isolation exercises you must stop doing and provide you with safer and more efficient alternatives to each one.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
3. http://research.me.udel.edu/buchanan/PDF_Files/Murray,%20Buchanan,%20Delp,%20JB%202000.pdf
4. https://suppversity.blogspot.com/2011/08/suppversity-emg-series-m-triceps.html?fbclid=IwAR1JgOI_LAIeen3lyAkqJG9qv2enhZn9rp69B_GifIMi6fAr85Yz94OkodM
5. https://link.springer.com/article/10.1007/s004210050118
6. https://europepmc.org/article/med/12173959
7. https://www.sciencedirect.com/science/article/abs/pii/S0730725X03001838
8. https://link.springer.com/article/10.1007/BF00240964
9. https://pubmed.ncbi.nlm.nih.gov/9239549/
10. https://www.acefitness.org/getfit/studies/bestworstabexercises.pdf
11. https://journals.lww.com/nsca-jscr/Fulltext/2012/08000/Effect_of_Range_of_Motion_on_Muscle_Strength_and.17.aspx
12. https://www.patreon.com/posts/mechanical-63338556
13. https://www.patreon.com/posts/range-of-motion-43104246