We aim to get ripped, or at least toned at the gym. But sometimes, we heed advice that leaves us reeling in pain (not the Charlie Horse buzz) and feeling well, ripped off.
Adam Fachler reports monthly from the mat room floor to point out the most egregious, yet often dispensed trainer tips from which we need to run.
SITUATION
Sure the push-up is great for building upper body strength. It’s even better for its uninterrupted view from the floor, giving me the chance to eavesdrop on “Steve,” a trainer at my gym.
After completing a set of heaving bicep curls, a dejected client turned to his green-and-red spandex sporting guru. “When am I going to start seeing some results?” the client whined, looking at his noodle arms.
“If it was too easy for ya, you shoulda said so!” With that, Steve dumped the next heaviest set of dumbbells. Problem solved.
What was worse, a trainer not correcting his client’s atrocious form or the thoughtless “solution” he suggested? Neither.
It was the assignment of bicep curls in the first place.
PROBLEM: Bicep Curl (and other isolation exercises)
Given its presence in so many ’80s fitness montages, you wouldn’t expect the curl to do as little as it does. You work a tiny set of muscles, register little to no increase in metabolism, and can’t lift your groceries.
Bodybuilders need to reveal muscular striations in their arms—you don’t. If you really think your bicep is flabby, there’s probably other parts of you that are flabby, too. Why not work them?
FIX
Compound moves engage the entire body in contrast to isolation moves, which only involve one muscle group at a time. Think of the difference between:
Bicep Curl (isolation) VS. Pull-Up (compound)
Leg Extension (isolation) VS. Squat/Leg Press (compound).
Which feels more like a workout?
Compound move-focused workouts are considerably shorter than ones based on isolation moves, and—before you ask—yes, they’re shorter because you’re working harder.
I know what you’re thinking. “Pullups? Squats? Muscle groups? I’m just trying to tone up.”
Let’s get one thing straight: you can’t turn fat into muscle or vice-versa. It’s a chemical impossibility.
What you can do, however, is build lean muscle which will increase your metabolism and the number of calories you burn naturally on any given day.
COMPOUND MOVE CIRCUIT (choose one from each row)
| Compound Move Circuit (choose one from each row) | Weight |
| Pull-up, lat pull-down | For each set, you should choose a weight that makes performing 8-12 reps challenging. And since you’re doing all these moves back-to-back, you’ll be sweating by the end. See, it’s cardio, too… |
| Squats, squat machine, lunges | |
| Push-ups, chest press | |
| Bridge, swiss ball crunch |
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{ 6 comments… read them below or add one }
Great article- got a lot out of it. Compund moves def. give you more bang for your buck! Thanks for the great info.
Great to learn something new about all the time I put in at the gym.
Loved it…at last, a clear (and entertaining!) explanation of the problems with isolated exercises. Can’t wait to try the recommended circuit–thanks for the advice!!
Thanks for the great tips! I will absolutely go for those compound moves.
Great article!
Adam:
Thank you for the wonderful comparison between compound excercise vs. isolated excercise.
It was extremely well written and very informative.
I will certtainly keep an eye out for you future articles.
Thanks for the great advice.
Great article, Adam! My arms hurt just reading it…