Cleveland Personal Training

The TRX Suspension Trainer: 6 Reasons This Is One Of The Best Pieces Of Workout Equipment I Have Used As A Personal Trainer

The field of fitness is filled with various types of workout equipment.  Some machines and devices date back decades or longer, and some are relatively new.  The TRX is one of those pieces of workout equipment that is somewhat newer to the fitness industry.  You may have seen the TRX suspension trainer advertised on television or you may have seen people using it in the gym or fitness facility that you workout at.  I purchased my own TRX after seeing the commercials for it on television.  As I will explain in this article, many of my clients have come to enjoy the challenging workouts that can be done using the TRX.  I have also greatly enjoyed using it in my own workouts and found many of the exercises to be both challenging and a nice change from my normal routine. 

 

The TRX suspension trainer functions primarily off of using your own bodyweight against gravity.  As I have stated in other articles, I am a huge fan of exercises that utilize moving your own body mass against gravity.  Since we all must move our own body mass against gravity on a daily basis, movements that require moving your body are both demanding and helpful for everyday activities.  There are six reasons in particular that I have come to be a big fan of the TRX.  Let’s take a look at those reasons.

 

Reason 1:  Durability

 

As someone who has been working out for over twenty years and done thousands of hours of personal training sessions, I have run across my share of equipment.  I put durability as the first reason because one thing that irks me more than anything is when I come across cheap equipment.  Cheap equipment to me means that the manufacturer doesn’t care about the quality of their product, or they assume that the people who purchase it will either give up on using it after a while or cease with their workouts.  If the person stops using it, this typically either means the person is not motivated long term, or simply doesn’t like the product.  If the person doesn’t like the product than that doesn’t say much for the product.  If a product is made to only a last a while because the manufacturer only thinks it’s users will use it for a short time, than that’s not saying much of what the manufacturer thinks of it’s potential customers.

 

When I first got my TRX, I immediately examined it for quality.  I was pleased to see that the components are made of solid materials.  The parts that clamp the straps into place are made of solid metal (not plastic) and the straps themselves are made of solid material as well.  With normal care it should last a very long time if it is taken good care of.  The entire thing came with a nice netting type bag that is great for storing and transporting it.  It would be vary clumsy and annoying to carry the TRX around if not for the bag they provide for it.  Additionally, the TRX came in a nice box with some instructional materials.  Again, this is all indicative of a product whose makers care about both the quality and perception of their product.

 

Reason 2:  Working The Core

 

One of the great aspects of the TRX suspension trainer is that virtually all of the exercises utilize core muscles in one way or another.  Some of the exercises require a little bit of core use, while others are demanding and challenging for even the most serious of athletes.  Certain exercises with the TRX specifically target various core muscles.  Many of these exercises can be done in a similar way using machines and/or weights.  The unique thing about TRX exercises that target the core is it’s unique ability to challenge the muscles due to a lack of stability.  Whether you’re a beginner, seasoned athlete, or experienced weightlifter, the TRX has exercises that can challenge your core in new and unique ways. 

 

Reason 3:  Appropriate For Different People

 

One of the aspects of using the TRX relates to its fundamental use of gravity as a means of resistance utilizing body weight.  Because of this, changing the angle at which the TRX suspension trainer is used can accommodate the needs and abilities of many different people.  While not all exercises are appropriate for all people, the TRX can allow people of differing ages and abilities to modify the setup so that many of the exercises are practical for them to do.  I have a client in her sixties that loves doing some of the TRX exercises.  Of course if you have any questions regarding what exercises are appropriate for you or how to do them, make sure to work with a good certified personal trainer who is familiar with the TRX and your own background and abilities as they relate to fitness. 

 

Reason 4:  Easily Transported

 

The TRX suspension trainer is very light and takes up very little room.  It can easily be transported to and from the gym or fitness facility you train at if they don’t have one there.  If you travel a lot for work, you can easily take it in the car with you.  It should fit fine in most luggage and not take up much space.  If you stay at hotels often, there is an attachment that the makers of the TRX sell that makes it so you can use a door fixture for the attachment point.  Many hotels don’t have workout facilities at all, or if they do they are very small and offer little equipment.  The TRX can be your means of working out on the road and help prevent you from neglecting your fitness routine. 

 

Reason 5:  Variation Of Exercises 

 

The way the TRX is made, the average person can work pretty much every major muscle group in the body.  Many of the exercises are multi-joint in nature.  Such exercises naturally pull in more muscles to do the work.  Whether you want to work your arms, chest, back, quadriceps, glutes, or pretty much an other major muscle group, there is a TRX exercise that will target it. 

 

Many of the TRX exercises available stem from other exercises.  Lunges, squatting movements, and rowing motions can all be done on weight lifting equipment and free weights.  The TRX adds a new and challenging dimension by requiring the person using it to move their own body mass rather than a fixed weight or object.  While this may not seem like huge difference, those who try out the TRX will notice a substantial difference after using it compared to standard weight lifting exercises. 

 

Reason 6:  Lack Of Stability

 

The lack of stability may be the TRX real claim to fame.  I have had clients who have been working out for years that are strong and in very good shape and have found TRX exercises to be very challenging.  In my opinion, the reason many of these exercises are so much more challenging is due primarily to the lack of stability.  When a person uses a weight machine, the movement or range of motion is controlled for them.  Even when a person moves a bar or dumbbells, it is not quite the same as moving one’s own body mass against the force of gravity.  The lack of stability forces it’s users to exert a level of strength and muscular control that is not found in many machines and even free weight exercises. 

 

Final Thoughts On The TRX Suspension Trainer

 

The TRX suspension trainer is a great piece of workout equipment whether you like to workout in a gym or in your own home.  The TRX offers a durable product that provides a great workout for the core.  There are different exercises for people’s ability’s, and it is easily transported.  The variation of exercises and lack of stability make the TRX a unique piece of workout equipment.  I don’t use the TRX personally as a replacement for other exercises, but I do use it regularly in conjunction with various other forms of exercise.  I have had numerous clients request to use the TRX after training with it because it is such a unique and great workout tool.  Always check with your doctor before engaging in any workout routine for any restrictions or precautions you should take.  Also make sure to work with a good certified personal trainer if you have any questions on proper technique and form.  Thanks for stopping by and make sure to check back for more great fitness related articles. 

3 Intense Smith Machine Exercises To Strengthen And Tone The Chest

If you’ve ever worked out in a gym or fitness facility, chances are you have seen a Smith Machine.  In my opinion with over twenty years working out and thousands of personal training sessions under my belt, the Smith Machine is one of the most useful pieces of workout equipment that a gym or fitness facility can offer.  There are dozens of exercises that can work every major muscle group using this single workout machine.  In this article we’ll take a look at three unique exercises that can be done on the Smith Machine that will help to strengthen and tone the chest muscles. 

 

It’s helpful when working the chest muscles to keep in mind that different angles of lifting pull in different areas of the chest muscles.  Lifting movements that target the chest muscles are typically done at an incline, decline, or flat.  The Smith Machine can accommodate all three of these angles in different ways.  By working all three different angles, a lifter can ensure that he or she is targeting all areas of the chest muscles and not just one.  Lifting at different angles ensures that the main part of the pectoral muscles, as well as the clavicular pectoralis, are all sufficiently worked.  Having said that, let’s take a look at three great exercises that will work all the main areas of the pectoral muscles. 

 

Smith Machine Pushups

Smith Machine Pushups are one of my favorite chest exercises for several reasons.  First, virtually anyone can do them if the proper angle is selected for the bar.  Secondly, it requires little skill and the movement is simple and easy to master.  Third, as a person’s muscles fatigue, the angle can be adjusted so that further repetitions can be done. 

 

The Smith Machine Pushup is done in a similar manner that a standard pushup is performed.  The main difference with this exercise is that the person holds onto the bar and lowers him or herself toward the bar, rather than directly down toward the floor.  The person doing the movement begins by standing back away from the bar.  Grabbing the bar at shoulder width or a few inches wider, a person then lowers themselves in a slow and controlled manner, very similar to a normal pushup.  The higher up the bar is raised, the easier the movement becomes.  Additionally, the higher the bar is raised, the more the lower pectoral muscles are forced to work to facilitate the movement. 

 

Smith Machine Bench Press Dropset

The Smith Machine Bench Press Dropset is an intense exercise that will leave a person’s muscles extremely fatiqued.  It is an excellent means of taking the pectoral muscles to failure, which in turn helps to bring about increases in size and strength.  This exercise is done by bringing a free standing bench underneath the Smith Machine bar.  Once a lifter positions him or herself in the proper position, the bar is lowered to the mid part of the chest, just as with a normal bench press.  The main difference with a Smith Machine Bench press as opposed to a normal bench press is that the weights range of motion is controlled when using the Smith Machine.  This is not so when doing a free weight bench press, where the lifter must control the weight along all planes of motion in addition to lifting it.  The Smith Machine still has great benefits however.  Because the lifter does not have to actually control the weight, along with the machines naturally built in assistance with the cables, most lifters will note they can lift noticeably more on a Smith Machine bench press versus a free weight bench press. 

 

Before actually doing the Smith Machine bench press drop set, a lifter must decide how much weight they want to start with, and then load the bar up in weight increments.  These weight increments are necessary because as the person doing the lift reaches muscular failure, additional plates are then taken off and the lifter continues to do repetitions until the next point of muscular failure is reached.  A spotter is necessary for this exercise and the lifter should not be underneath the bar while the weights are being changed. 

 

An example of a Smith Machine Bench Press Drop Set would be if an experienced lifter loaded up the Smith Machine with two hundred pounds of weight, consisting of four twenty five pound plates on each side.  The lifter gets into position with his spotter carefully spotting the exercise the whole time.  The lifter is able to get out six repetitions until he reaches muscular failure.  At that time, he re-racks the bar, moves out from underneath it, and he and the spotter each unload one twenty five pound plate on each side.  The lifter and spotter return to their positions and the lifter then is able to get another six repetitions out.  The lifter and spotter can again repeat the procedure, or decide to rest after doing one “drop” of weight.  Obviously, the more “drops” in weight that are done, the more intense the overall exercise is. 

 

Incline Bench Press Dropset

Another fantastic way of working the chest muscles is to incorporate the same dropset principle done for the standard bench press into the incline press.  For this exercise, the same principles apply.  A responsible spotter is still used, and the weights are still reduced or “dropped” each time a lifter reaches muscular failure.  The lifter should not be underneath the bar when the weights are being changed for added safety, and a spotter must always be used for this exercise.  The major difference in doing the incline bench press dropset compared to the flat bench press dropset relates to which part of the muscle is targeted.  In the Incline bench press, the clavicular pectoralis is pulled in more to do the work.  This area of the pectoral muscle is up near the clavicle bones, as the name implies.  By doing the incline bench press, one ensures that they are not lacking in any area of chest development.  The incline chest bench press dropset is an intense way to ensure the upper area of the chest is worked. 

 

Final Thoughts

 

The Smith Machine enables a user to engage in some great chest building exercises.  Don’t make the mistake of thinking that because the Smith Machine operates on a guided track that you don’t need a spotter.  A spotter should always be used when engaging in lifts that involve raising weight over the body using the Smith Machine.  If your unsure how to do a specific exercise, make sure to consult with a good certified personal trainer.  For a relatively small amount of money, you can help ensure that you are doing the movements correctly, ensuring maximum results while staying safe.  Also, talk with your doctor before engaging in any workout program.  It’s important that you know of any restrictions or precautions that you should take based on your own personal background.  Good luck in your quest for fitness and make sure to check back for more fitness related articles. 

Using Drop-Sets In Your Biceps Workouts: How This Lifting Method Can Help You Break Through A Training Plateau

Biceps tend to be one of those muscles that every avid lifter wants to improve.  There are numerous lifting methods and strategies for increasing the size and strength of the biceps muscles.  In this article I want to take a look at one of my favorite workout methods for getting an intense biceps workout.  This method for weightlifting can be very demanding and strenuous and is generally more appropriate for experienced lifters who already have an established resistance training history.

 

What Is A Drop-Set?

 

A drop-set is a resistance training principle whereby a lifter progressively lowers the weights being lifted every time the muscles reach failure, or the inability to lift any more weight.  For example, one might start out with curls of 50 pounds, then “drop” to 40 pounds, and then finally finish up with 30 pounds.  By the time a person finishes with the last “drop”, the muscles are typically very fatigued.  Because of this, drop-sets can rarely be done in succession one set after another, unless significant rest is taken in between those sets.  Drop-sets are often employed by bodybuilders and those looking for muscular hypertrophy (increases in muscle size).  They are generally used to work the type II muscle fibers, or those muscle fibers that generate quick bouts of explosive power that do not last very long. 

 

Why Are Drop-Sets Effective For Building Bigger, Stronger Biceps?

 

In order for muscular hypertrophy or gains in size to occur, the body must be exposed to a stimulus that it is not accustomed to dealing with.  Resistance training is a method whereby a lifter can induce that outside stimulus to initiate a response by the body.  The response is typically increases in size and strength, as the body attempts to adapt and prepare for the next time the stimulus is encountered.  Unfortunately, there comes a point for all lifters where routine sets in, the body has adapted, and gains tend to stagnate.  When this happens, changing up a lifting routine and adding a new stimulus can often help to initiate gains in size and strength once again.  The drop-set is a great means by which to do this, as it differs considerably from the typical set where one lifts the weight and then rests before the next set. 

 

There are numerous possibilities when it comes to using drop-sets for the biceps.  One can employ the use of machines, free weights, bands, cables, and even bodyweight.  Generally, a person wants to have at least a few sets done using the exercise that will be used in the drop-set prior to actually doing the drop-set.  This helps to ensure safety as well as make sure that the muscles are warmed up and ready for the work ahead, thereby getting optimal performance.

 

Examples Of Drop-Sets For The Biceps

 

Example 1:

A lifter who has been working out with weights for six months utilizes a barbell weighing fifty pounds for a set of barbell curls.  After performing eight repetitions, he realizes that he can perform no more repetitions at that weight without significant deterioration in form and technique.  He immediately sets the barbell down, grabs a forty pound dumbbell, and repeats the process.  This time after six repetitions, he again realizes that he cannot do any more repetitions with sound form and technique.  Once again, he sets the weight down and picks up one last barbell that weighs thirty pounds, and finds he is able to lift it six more times before he has reached muscular failure.

 

Example 2: 

 

An experienced lifter decides to do some dumbbell exercises to work his biceps.  He chooses seated hammer curls as the exercise he will do.  He starts out with a pair of thirty pound dumbbells and is able to do twelve repetitions before he reaches muscular failure.  After that, he replaces the dumbbells on the rack and immediately grabs the twenty five pound dumbbells.  He is able to do another seven repetitions before he is unable to do anymore, at which time he ends his set. 

 

Example 3:

 

A lifter who is already resistance trained decides to do standing cable curls.  He puts the pin in so that he is using eighty pounds initially.  He is able to complete six repetitions before he can do no more.  After that, he places the pin in the weight stack so that he it is at sixty pounds.  He is able to do five more repetitions before he can do no more, at which time he changes the weight again to forty pounds.  He is able to finish out eight more repetitions before ending his set. 

 

Final Thoughts

 

Many people get settled into their workout routines.  When this happens, it can be helpful to employ new lifting techniques to help get one’s self out of a plateau.  The drop-set is a great means for doing that and can add a new level of intensity and difficulty that the biceps must adapt to.  Make sure that you understand proper lifting form, technique, and safety precautions before engaging in any exercise routine.  Consider working with a certified personal trainer and make sure to consult with your doctor before engaging in any form of exercise for any precautions or restrictions he or she may have for you. 

4 Reasons Supersets Can Supercharge Your Workouts

Supersets have been a workout method employed for decades by avid lifters, bodybuilders, and fitness enthusiasts alike.  This lifting method has some unique benefits for the individual who is already resistance trained.  In this article we’ll take a look at three unique benefits of supersets, and how they can benefit your workouts. 

 

What Is A Superset? 

 

Quite simply, supersets are a principle whereby a lifter moves back and forth between resistance training exercises.  The muscles worked are typically agonists and antagonists.  This means that the two muscles typically perform the opposite action or movement of each other.  A perfect example of this is the biceps and triceps muscles of the upper arm.  In the case of the biceps, a curling up or pulling in movement activates the muscles.  In the case of the triceps, an extending out or pushing out movement activates the muscles.  When doing supersets, the lifter moves back and forth between resistance exercises that work one muscle group and resistance exercises that work the other muscle group.  The key here is that there is little to no rest in between sets.  Now that we’ve established what a superset is, lets take a look at four unique benefits associated with doing supersets. 

 

Reason 1:  Time

 

If you’re a busy person and don’t have a lot of time to commit to your workout for the day, the superset is a great option to consider.  I myself have used supersets regularly with the sole reason being that I simply did not have much time to commit to my workout.  A good superset routine can yield a great workout in forty-five minutes or less.  It’s important to take the time to still do your warm-up sets before jumping into any heavy lifts, but once your into the lift, you can get a very intense workout.  That brings us to the next reason for using supersets-intensity.

 

Reason 2:  Intensity

 

Supersets are by their nature intense.  Your going to get little if any rest in between sets.  This creates additional demands on the body and that is why supersets are considered appropriately for people who are already resistance trained.  Your body will be working harder and not have the chance to rest.  After forty-five minutes or less, a person who does an intense superset routine will feel quite fatiqued. 

 

Reason 3:  Variation

 

Anyone who has lifted for an extended period of time knows that getting into the same routine day in and day will eventually cause your progress to stagnate.  The human body has an amazing ability to adapt to an outside stimulus; in this case weightlifting.  Once the body has become accustomed however to the stimulus, adaptations begin to stagnate.  Using a superset every once in a while can help “shock” the muscles so to speak.  Rather than simply doing a set for a particular muscle group and then resting, the muscle is worked, receives a stretch while the antagonist is working, and then is typically worked again in forty-five seconds or less.  This is quite a change from the average lift that the muscles are accustomed to, and they will respond accordingly. 

 

Reason 4:  Boredom Relief 

 

If you’ve been working out for years and find that sometimes you struggle to get enthusiastic about your workouts, changing things up can sometimes be just what you need.  A superset not only can change up your routine, but due to the nature of supersets, you won’t have much time to sit around and be bored.  You’ll be constantly moving by going back and forth between exercises.  There are hundreds and perhaps thousands of possible superset combinations that can help to reinvigorate your workouts.  Doing so can help to alleviate any boredom in your workouts. 

 

Final Thoughts On Supersets

 

Supersets are a great option for weightlifters to consider in their workouts.  They are generally not recommended for individuals who are not already resistance trained.  In other words, a person who is just starting out with a weightlifting program should focus more on doing their movements slowly, correctly, resting, and then doing them again with the proper form and technique.  Once a person has learned to do weightlifting movements correctly, and the muscles have had several months or more to adapt, supersets can be a great addition to a workout.  Make sure to work with a certified personal trainer before attempting any exercise or workout program you are unfamiliar with.  Also make sure to check with your doctor prior to engaging in any workout program to be aware of any restrictions or limitations you may have based on your unique background. 

Adjustable Weight Dumbbells And Their Many Benefits

Adjustable weight dumbbells are relatively new to the world of workout equipment.  Having entered the market a few years ago, they employ a simple but ingenious concept that allows the user to change the weights in a few seconds.  This great design allows the user several benefits.  Dumbbells with adjustable weight can be purchased at many sporting goods stores, online, and even some major retail outlets that sell workout equipment.  In this article, we’ll go over some of the benefits that adjustable weight dumbbells provide over standard dumbbells, as well as some exercises that are well suited specifically for this great piece of workout equipment. 

 

The Basic Concept Of Adjustable Weight Dumbbells

 

Adjustable free weight dumbbells typically utilize a design that works by locking in additional plates of weight.  The locking mechanisms are simple to use and take literally seconds to set up your next weight selection.  With the simple turn of a dial, you can have access to weights ranging anywhere from a few pounds to about a hundred or so.  Adjustable dumbbells are a quick and easy way to transition between dumbbell exercises rather than carrying around or tripping over several pairs of normal dumbbells. 

 

Benefits Over Standard Dumbbells

 

The main benefit of using adjustable weight dumbbells over standard dumbbells is quite simply space, and the ease with which you can move on to your next weight.  For those who have a home gym, workout in their family room, or have a very small space to workout in, these dumbbells are ideal.  Some of these weight adjustable dumbbells effectively replace dozens of dumbbells that you would need to purchase to provide the equivalent.  If you have a small apartment or limited space in your home, these dumbbells can be stored nicely in a closet, under a bed, or beside a couch.  The equivalent of free weight dumbbells would quite literally require a weight rack because they take up so much space. 

 

If you are a businessperson who is on the road often, but still want to get good workouts using free weights, adjustable weight dumbbells might be for you.  These dumbbells can be easily moved into and out of your car and into your hotel or motel while you are on the road.  As a personal trainer, I have had many clients that travel a lot for work.  Some of these clients are often on the road.  If their hotel does not provide adequate workout facilities, it is difficult or impossible to get a good workout.  This product can effectively eliminate that problem.  Even if you only loaded up thirty pounds on each dumbbell, you could get a great workout once you reached your point of destination. 

 

Personal Use Considerations

 

People’s needs typically tend to vary based on individual usage, goals, and body type.  If you tend to lift lighter weights for higher repetitions, a set of adjustable weight dumbbells that goes up to 100 pounds may not be the best choice for you.  However if you are a serious lifter who wants a high degree of variability in terms of weight, the higher weight dumbbells are probably a better choice for you.  Keep in mind that most people prefer to have options.  If you buy a set of lighter weight adjustable dumbbells, and you get stronger or your workout goals change, then you may have wished you bought the dumbbells with adjustable weight that are higher.  Take some time to consider your budget, workout history, and goals prior to making your purchase.

 

Cost

 

The price of adjustable weight dumbbells varies significantly.  While a person’s budget is always a factor, you will want to consider your needs and intentions for the product in question.  Some adjustable weight dumbbells are under one hundred dollars.  Some dumbbells with adjustable weight are over five hundred dollars.  While that may seem expensive to some, consider how much it would cost to buy two dozen dumbbells ranging in weight from ten pounds to around one hundred pounds.  The cost of all these standard dumbbells is comparable to what many of the adjustable weight dumbbells cost, but they do not have the spacing benefits mentioned earlier. 

 

Exercises That Can Be Done With Adjustable Weight Dumbbells

 

Many exercises can be done with a pair of adjustable free weight dumbbells.  In fact, if a person knows what they are doing, it is possible to hit every major muscle group with nothing more than a pair of adjustable weight dumbbells.  Below we’ll go over a few exercises in depth that can be done with this great piece of equipment. 

 

Overhead Shoulder Press

 

The overhead shoulder press is a great exercise that emphasizes the anterior or medial head of the deltoid, depending on what hand positioning you take.  The anterior and medial deltoids are simply the front and side of the shoulder.  The movement involves raising the arms up overhead while holding the dumbbells.  People with shoulder problems often prefer to take a neutral grip, which is a term used to refer to the palms facing in.  When heavier weight is used, lifters often prefer to sit in a chair with good posture while doing the movement. 

 

Alternating Biceps Curls

 

Using the weight adjustable dumbbells, stand tall or sit tall in a chair or bench and alternate the dumbbells up and down.  When your arms hang at your sides your shoulders should be completely relaxed and your arms fully extended.  Alternating biceps curls can be done with a supinated grip or neutral grip.  A supinated grip simply means that when the dumbbells are hanging at your sides, your palms are facing forward.  Utilizing a neutral grip pulls in the brachialis and brachioradialis, which are additional muscles in the arms.  The supinated or palms forward grip primarily uses the main head of the biceps; the biceps brachii.  Switching back and forth with hand positioning between sets helps to ensure that both heads of the biceps are worked.

 

Alternating Lunges

 

Alternating lunges are a great exercise for the muscles in the legs when done properly.  For those who can handle some extra weight in their sets, weight adjustable dumbbells can be used.  Holding the weight adjustable dumbbells at the sides using the neutral hand position, one can either do walking or stationary alternating lunges.  A quick change of the weight can make your set harder or easier.  Alternating lunges are a multi-joint exercise that involves the knee.  If you are unsure how to do this exercise properly, you should ask a certified personal trainer to show you how.  Doing the movement incorrectly can cause knee damage, so it’s important to do the exercise correctly. 

 

Additional Exercises

 

In addition to the above mentioned exercises, a person using adjustable free weight dumbbells can do many other movements.  Some examples include single leg stiff legged deadlifts, calf raises, side lateral raises, front dumbbells raises, read delt dumbbell raises, upright rows, shoulder shrugs, and forearm curls, to name a few.  With some knowledge and training, you can easily hit every major muscle group in the body. 

 

Drop Sets Using Weight Adjustable Dumbbells

 

One of the greatest benefits to using adjustable weight dumbbells is the fact that the weight can be changed quickly and efficiently.  Because of this, doing dropsets for any number of exercises becomes a great way to get a tough workout. 

 

Drop sets utilize a principle whereby every time the muscles being worked fatique at a particular weight, the weight is then dropped down, and the person continues with the lift.  This can be done several times throughout a set.  This creates an extreme level of fatique in the muscles and is one of the best ways to increase muscle tone, size, and strength.  Adjustable weight dumbbells are advantageous for doing drop sets because rather than running your dumbbells back and forth to the rack every time you are ready to do a drop, you simply adjust the weight where you are at and continue. 

 

Concluding Thoughts

 

Every once in a while a new workout product comes out that kind of revolutionizes the industry.  Adjustable weight dumbbells are one of those products.  Their practicality, ease of use, and wide range of usability make them a great choice for someone looking to get a great free weight workout.  If you are unsure how to do free weight exercises properly, work with a certified personal trainer so you can learn the proper form for each exercise.  A good personal trainer will also be able to show you what exercises are most appropriate for you based on your personal needs and background, and which exercises you may need to avoid.  Before engaging in any new workout program, it’s always a good idea to consult with your doctor to review any restrictions or precautions he or she has for you. Consider adding adjustable weight dumbbells to your workout routine and you will no doubt enjoy the benefits that come with it. 

Muscle Tone Vs. Bulking Up

 One of the most common concerns I have run across as a personal trainer comes often from clients regarding muscle tone and bulking up.  When I speak to most clients initially regarding their workout goals we naturally move to the topic of resistance training or training with weights.  The concern for some people is that if they train with weights they will “bulk up” or look like a bodybuilder.  Those who have been lifting weights for some time may laugh at this because they know just how much hard work and sound diet goes into “bulking up”.  However this is a genuine concern for many people who simply want to increase muscle tone and strength and not look like someone ready to step on stage at the next local bodybuilding tournament. 

 

 

Muscle Fiber Type

 

Any discussion of muscle tone and bulking up must ultimately touch on muscle fiber type.  Muscle fiber is generally broken down into what is called Type I and Type II.  Type I tends to be muscle fiber that is used in aerobic or cardiovascular activities lasting more than a minute or so.  This type of muscle is geared for longer, extended activity that may end up having the muscle in question engaging in thousands of repetitive movements or repetitions.  If you think of a marathon runner, this is a good example of someone who is using primarily Type I muscle fibers.  Type II muscle fibers are used more in heavy lifting or powerful explosive movements.  Bodybuilders and powerlifters are examples of those who use Type II muscle fibers primarily in their exercises.  As we will see, this important distinction in muscle fiber will help you in achieving your goals, whether you are interested in muscle tone or bulking up.

 

Appropriate Repetition Range

 

Knowing your fitness goals is akin to knowing what destination you want to reach on a trip.  Once you know what your destination is, you can then plot out the most appropriate course.  When it comes to weightlifting, a similar concept applies.  If for example you want to bulk up, then you need to work the Type II muscle fibers mentioned above.  If however you want to have muscle tone or just have firm muscles, then you may want to focus more on Type I muscle fibers.  The difference in training methods primarily comes down to repetition range.  A person desiring muscle tone will want to have a repetition range that is greater than 12.  A person looking to bulk up is going to want to have their repetition range lower than that, closer in the 8 to 10 range.  Even more so, someone looking to increase strength or power will want to lower the repetition range even more.  This is the most appropriate way to manage workouts so that you work the intended muscle fibers consistent with your goals. 

 

Appropriate Rest Periods

 

For someone looking to bulk up, rest periods typically need to last a minimum of 60 seconds.  Please note that this does not apply for those engaging in supersets or sets that work the same muscle group using different exercises back to back.  Typically, the heavier and harder the lift, the more rest will be needed to provide adequate recovery in between sets.  In some cases, up to 5 minutes of rest can be appropriate in order for the Type II muscle fibers to completely recover from the previous set in preparation for the next set.  This is most common when executing extremely heavy powerlifting movements. 

 

For those looking to increase muscle tone, a shorter duration of rest is appropriate.  45 seconds or less is often adequate for the Type I muscle fibers to recover from a set of say 15 repetitions or more.  A person who wishes to superset their workout by engaging in another resistance exercise that works the agonist or opposite muscle group can do so while the main muscle group rests.  This can also be beneficial for muscle tone provided that the repetition range stays on the higher end.  Many circuit-training classes utilize a similar principle by constantly having the lifter move from one exercise to the next.  Muscles are worked and then given ample time to rest while the individual moves on to another exercise that works a different muscle entirely. 

 

Genetics

 

You have no doubt noticed that some people seem to be thin or petite no matter what they eat, and some people are just built larger than others.  Some people look like they could put on muscle just by looking at a weight while others struggle to put on any muscle mass no matter what they do.  This concept goes back to genetic makeup and it is something we have no control over.  By the time we are born these characteristics are largely determined for us.  As such, people generally fit into categories that define different body types.  These body types are known as Endomorph, Ectomorph, and Mesomorph.  A simple way to think of this is that some people are naturally thin and have a hard time putting on muscle mass (ectomorph), some people are naturally bigger and tend to hold fat more (endomorph), and some people have the perfect mix in between where they do not hoard fat but put on muscle well (mesomorph).  Many people do not fit into any of these categories perfectly, but if you know your body type, you can use that knowledge in conjunction with proper repetition and rest period ranges to get the desired outcome you are looking for.  For example someone who puts on muscle easily but does not want to bulk up may want to stick with much higher rep ranges.  Someone who is natuarlly thin will need to stick to the lower rep ranges, lift very hard, and make sure to take in extra calories and protein. 

 

Conclusion

 

Whether your goals are to create muscle tone or to bulk up, paying attention to your repetition ranges and rest periods can go a long way toward ensuring you accomplish your goals.  There are many tips and techniques that can help you achieve the look you want, and a good certified personal trainer can help guide you in exercise selection and proper technique.  Consider consulting with a good personal trainer and make sure to clarify your goals at the initial consultation.  Checking with your physician before starting a workout program will help keep you safe as well.  Good luck and make sure to check back in for more fitness related articles. 

5 Dumbbell Exercises To Improve Your Workouts

Dumbbell exercises can be a great addition to your workout when done properly.  As anyone who has spent a considerable amount of time in the gym can tell you, there are many different ways to engage in resistance training.  Some options for resistance training include the use of bands, weight machines, medicine balls, free weights, and even swimming and other fluid resistance methods.

 

 

 

 

 

 

 

 

 

 

 

In this article we’ll explore some of the unique benefits that working with dumbbells provides, as well as 5 great dumbbell exercises that are a great addition to most workouts.

 

Benefits Associated With Using Dumbbells

 

Using dumbbells for your resistance exercises can allow for several benefits over the use of weight machines or standard barbells.  Dumbbells often increase the range of motion in a movement compared to their weight machine and barbell counterparts.  Using dumbbell exercises allows a lifter to vary hand position to any of the three major positions.  That means the lifter can angle his or her palms up, out, or facing in.  Doing so can have a significant impact on what muscles are worked during a lift.  Dumbbells by their nature force the lifter to use the arms independently of each other.  Many people have one arm that is slightly or significantly stronger than the other.  Most lifters are not aware of this fact if all they utilize in their upper body workouts are weight machines and barbells.  It’s not only possible but likely that when a person uses weight machines or barbells, the stronger arm will automatically work harder to account for the weaker arm.  This is not possible when using dumbbells, as each arm is forced to carry it’s own weight.  Differences in arm strength and the ability (or lack of ability) to stabilize weights are quickly exposed when one engages in the use of dumbbell exercises vs. other forms of resistance training. 

 

The five dumbbell exercises outlined below each have barbell and machine weight counterparts.  However, for the above mentioned reasons, it is beneficial to incorporate these dumbbell exercises into one’s workouts.  Finally, those with orthopedic concerns, particularly shoulder problems, may want to consult their doctor before using dumbbells in their workouts.  The increased stabilization requirements demanded when using dumbbells can present additional challenges and problems for those with various joint problems, particularly in the shoulders and to a lesser degree in the elbows and wrists. 

 

If you are unfamiliar with any of the dumbbell exercises described below, consider hiring a certified personal trainer to teach you the proper way to do the movement.  A good personal trainer will also be able to tell if the exercise is not appropriate for you for any reason.  Having said that, let’s begin taking a look at five great dumbbell exercises.

 

Dumbbell Chest Press

 

As the name implies, this exercise works the chest muscles or Pectoralis Major.  Anterior deltoids (front shoulders), as well as Triceps Brachi (back and side of the arm) are also pulled in to perform this movement.  This is one of the best chest exercises for men looking to increase the size of the chest muscles.  The real benefit of doing the dumbbell chest press is the increased range of motion.  Doing a standard bench press requires that the person stop the motion once the barbell hits the lifters chest.  The dumbbell chest press is a great dumbbell exercise in large part because it allows the lifter to go a little deeper on the eccentric phase of motion, or the decent.  Lifters will feel a deeper stretch across the chest.  This deep stretch often results in increased soreness a day or so after the workout is performed.  Make sure to use a good spotter if you choose to incorporate this as one of your dumbbell exercises. 

 

Seated Dumbbell Presses

 

Next on our list of dumbbell exercises are seated dumbbell presses.  This exercise is particularly beneficial for those who are not fans of a behind the neck barbell/military press.  By using dumbbells for the movement rather than a barbell, the lifter can minimize any strain on the neck and or shoulders.  This is more significant for persons who have had shoulder strains or injuries, or for those who naturally have very tight shoulders lacking range of motion.  In this movement the dumbbells are lowered vertically until they are approximately ear level.  They are then brought up overhead, using primarily the medial deltoid, as well as the triceps.  While many people bring the dumbbells together overhead, those with reduced shoulder range of motion or shoulder problems may wish to bring them only directly overhead the shoulders.  While doing a standing dumbbell press is safe when maintaining proper posture, doing heavy standing dumbbell presses can increases the risk of a back injury when excessive back arch is allowed.  Doing dumbbell presses from a seated position will help many lifters avoid excessive back arch when lifting heavy dumbbells overhead.  Using a bench that has a back you can lean up against can assist in making sure your posture is not compromised as you lift the weight overhead.  Those with shoulder problems may additionally wish to decline a bench very slightly to decrease any discomfort in the shoulders.  This will inherently pull in more of the anterior rather than medial deltoid however. 

 

Overhead Dumbbell Extension (French Press)

 

Next on the list of great dumbbell exercises is one that engages a deep stretch in the triceps muscles. When done properly this particular exercise is great at targeting an area of the triceps that can be very difficult for even experienced lifters to train.  Remember that the triceps muscle group is made up of three main sections and that different exercises will target different areas. 

 

The overhead dumbbell extension movement is performed by raising the dumbbell overhead and then lowering it behind the head in a controlled fashion.  As in all exercises that involve taking a weight overhead (with the exception of certain powerlifting movements) a spotter should be used.  Try to keep the elbows in and back on this movement.  Doing so often requires a substantial amount of effort and concentration.  By doing this you target the upper long head of the triceps that connect near the rear part of the armpit.  By implementing this dumbbell exercise into your routine you can help to bring about better size and definition into the shoulder triceps tie in. 

 

Hammer Curls

 

Having bigger biceps is a common goal of many lifters.  Most lifters regularly incorporate dumbbell exercises into their workouts.  Most lifters however neglect a very important aspect of increasing the size of the biceps.  The key to keep in mind when aiming for bigger biceps is that the biceps are made up of two main parts; hence the term “bi” in the term bicep.  Most people are familiar with the main part of the biceps, also known as the biceps brachi.  However, many lifters are unaware of the importance of working the smaller part of the biceps, the brachialis.  The brachialis is pulled in nicely when a neutral grip, or a palms-in grip is utilized.  In addition, the forearm muscle brachioradialis is also pulled in to complete the movement used in hammer curls.  The benefit in doing this dumbbell exercise is that you pull in muscles that are not targeted in the standard palms up barbell curl.  The movement begins with the arms hanging at the sides, palms in, and then raising the dumbbells up and down in a controlled fashion.  If you require jerking or the use of momentum from the onset of the exercise, you are lifting too much weight and need to reduce it. 

 

One Arm Dumbbell Row

 

The one arm dumbbell row is a great multi-joint exercise that pulls in several different muscle groups.  Muscles in the shoulders, back, biceps, and forearms are all utilized during this exercise.  This exercise requires the use of a bench.  The lifter leans over with one leg and one arm up on the bench, while having the other arm hold a dumbbell.  The lift involves raising the arm up toward the lower part of the rib cage.  It is a great exercise to ensure that each arm is required to perform it’s own unique output, unlike machines where one arm can lift significantly more than another.  When one is doing the dumbbell row, special care should be taken to not “slouch” the back.  Doing so at heavier weights can result in a strain to the back.  Again, like all dumbbell exercises, if jerking or the use of momentum is required at the onset of a set to lift the weight, the person is using too much weight and should therefore lower it.  

 

Conclusion

 

Dumbbell exercises can be a great addition to many workouts when done properly.  They typically demand more control and have an increased range of motion compared to many weight machines and other free weights.  Caution should be used for those who have had elbow and shoulder injuries or chronic elbow and shoulder pain, perhaps from occupational requirements, sports, and/or overuse.  Make sure you are cleared by your doctor for exercise and inform him or her of what you intend to do in order to make sure you are cleared to do so.  Consider working with a certified personal trainer if you have any questions or concerns about the proper way to execute a particular movement.  Thanks for reading and make sure to check back again for more great fitness related articles. 

 

Great Chest Exercises For Men

With summer approaching, most of us, whether men or women, want to make sure we are in great shape and ready to hit the beach, pool, or local waterpark.  I decided to write this article regarding great chest exercises for men, because as my experience as a personal trainer has shown me, one of the areas men want to improve the most is the chest area.  I think it’s safe to say that most women by and large are not shooting for the same goals in terms of size, strength, or appearance when it comes to the chest muscles.  Over the years I have had a lot of experience in seeing what works and does not work to achieve the desired look so many guys are looking for.  

 

What Your Working

Before we begin our discussion of some great chest exercises for men, let’s clarify what muscles we will be working.  When we speak of the chest muscles, we are speaking primarily of the pectoralis major and the pectoralis clavicular head.  Various chest exercises will pull in additional muscle groups as well to help facilitate movement.  The additional muscles pulled in will be the coracobrachialis, anterior deltoid, and serratus anterior.  When chest exercises are done properly, the major emphasis will stay on the pectoral muscles, and the above mentioned muscles will play a lesser role. 

 

Warm-Up

Before beginning your chest routine, it is a good idea to do a warm-up.  If you have the time, a general warm-up, such as walking at a moderate pace on the treadmill is good.  When it comes to warming up the muscles to be worked, in this case the pectoral muscles, a site-specific warm-up is appropriate.  To do a site specific warm-up, you want to go to the machine or free weight exercise you are going to perform, and proceed with a few sets of very light weight and higher repetitions.  The warm-up provides for increased blood flow, and consequently increased oxygen to the muscles that you are going to be working.  This not only helps prevent injury, but it will help you to get a better lift as well.  For example, a lifter who decides he wants to begin his chest workout on the flat bench may begin with two sets only using the 45 pound Olympic bar.  60 seconds or so in between warm up sets is appropriate.  After this, the lifter may proceed to gradually increase his weights each set until reaching the upper end of his workout goal.  For example, after his two initial warm-up sets, the lifter may lift 95 pounds on his next set, then 135 on the next set, and then 185 on the next set, and so on.  There are numerous variations for increasing and decreasing weight.  Suffice to say, you want to make sure you perform an adequate warm-up whereby the muscles you are going to work are prepared for the load about to be placed on them.

 

Sets, Reps, And Rest Periods

As I’ve mentioned before in previous articles, if you are looking to add size, you need to be hitting your workouts hard with reps in the 8 to 12 range.  This is the ideal range for muscle hypertrophy.  A sixty to ninety second rest period in between sets is appropriate for those looking to add on size.  Having said that, do not discount high reps entirely.  For example, if you can incorporate a few sets of pushups into a your chest routine, doing say fifty reps per set, you may find this helps propel your chest routine to new heights.  Fast twitch muscle fiber is that which provides more bulk and size, but pulling in a few sets of high rep exercises can help to give you a more defined look as well.  The best chest exercises for men, and the way they are done, will not only provide for size, but also will help give a well defined look. 

 

Single-Joint Exercises

When we speak of single-joint chest exercises, we are speaking primarily of pectoral flyes.  As the name implies, only one joint is moving here, in this case the shoulder.  The pectoral fly movement can be done on a machine, with cables, with dumbbells, or with bands.  The movement consists of the arms extended out to the sides, and then pulling them in front of you.  The movement creates a great stretch in the muscle fibers when the arms are at their widest.  When doing flyes with dumbbells, a spotter should be used.  Caution should be used in going very heavy with dumbbell pectoral flyes as doing so can result in a pectoral tear. When this happens, the pectoral tendon that attaches to the humerus bone tears and can only be repaired through surgery.  The risk is higher for this when doing flyes with dumbbells vs. machines.  As an anecdotal note, extremely heavy bench press also increases the risk of a pectoral tear. 

 

Multi-Joint Exercises

When we speak of multi-joint chest exercises, we are referring to exercises that engage movement at both the shoulders and elbows.  Bench Press, Machine chest press, and pushups are good examples of multi-joint chest exercises.  Multi-joint exercises in general tend to pull in more muscle groups.  They are a great way to put on some mass in the pectoral region while simultaneously working some of the other smaller muscle groups as well.

 

Flat Bench Press, Decline Bench Press, and Incline Bench Press

As mentioned earlier the pectoral muscles can be looked at in terms of the pectoralis major (the main part of the muscle), and the clavicular pectoralis (or smaller area of the chest).  As the name implies, the clavicular pectoralis surrounds the area near the clavicle bones.  There is less muscle in this area and as such when exercises are used that focus on this area, a person will generally be able to move less weight than with an exercise that incorporates the larger pectoralis major.  The incline press is one of the best chest exercises for men because it helps to tie in the area where the chest meets the clavicle bones.  Without working the upper part of the chest via exercises such as the incline press, you may get the appearance of having a well defined lower chest, but lacking in the upper area.  If you have large anterior shoulder development, it will look even more awkward as the entire surrounding area is developed while the upper chest area is not.  I have seen this in heavy lifters before, where their front delts and lower chest are well developed, but their upper chest, the clavicular pectoralis, is underdeveloped.  It creates an awkward and sunken look.

 

The flat bench and decline bench tend to focus more on the pectoralis major.  The decline bench press in particular places most of the load on the larger and lower part of the pectoral muscles while minimizing strain on the front deltoids due to the angle at which you lift the weight.  Some individuals will increase the decline of the bench, in effect getting the reverse degree of incline to the incline press.  In any case, for most individuals, a well rounded approach of utilizing all three angles of incline, flat, and decline, will help the lifter have a more well rounded and balanced chest routine. 

 

Dumbbell Presses

Dumbbell presses function pretty much in the same way that the flat, incline, and decline bench press do.  The main difference is that you can get a deeper range of motion and thereby an additional  stretch in the chest muscles as you hit the bottom of the range of motion.  Dumbbell presses are a great way to add in the extra inch or so of range, challenging your muscles beyond what they are ordinarily accustomed to with the standard bench press.  Because each arm is independently holding a dumbbell vs. a bar, a greater degree of control is required. 

 

Back To Basics

Working out in a gym environment can lead a person to overlook some of the most basic and beneficial exercises.  I’m speaking of those movements that involve moving your own body mass against gravity.  In this case I want to focus on a basic pushup.  Some may find it surprising that my single favorite chest exercise is the good old fashion pushup.  Since working as a personal trainer and having thousands of training sessions under my belt, I have come to realize there is something about moving your own body mass against gravity that a machine or free weight exercise simply cannot replicate.  The basic pushup will pull in the pectoralis major and help you achieve the look you are striving for. 

 

Pushups can be done virtually anywhere, require no equipment, and utilize several muscle groups in addition to the chest muscles.  I personally prefer using dumbbells or small handles that are sold in most sporting goods stores to do my pushups.  This allows you to go deeper with your pushups and get an additional stretch similar to what you would experience with a dumbbell press.  For those who lack the upper body strength, modified pushups may be performed by allowing the knees to be placed on the floor.  Using a pillow, towel, or similar padding will help avoid any undesirable knee pain.  It’s typically best to try and go deep on your pushups. 

 

Over the years, I have seen so many guys go a few inches down and think they are doing great work with their pushups.  While this will make it easier and allow the person to get a higher number of repetitions out, they will lack the benefit of a deep range of motion associated with going all the way down.  If you’re just starting out, don’t feel bad about doing modified pushups.  Keep track of your progress and try to push yourself each additional workout to get one or two more reps out.  Finally, if you want to simulate the effect of a decline press but with a pushup motion, set up a bar up off the ground and do you pushups off of the bar.  You can do this on a squat rack or Smith Machine.  For those who are stronger, they may want to pre-fatigue the muscles first before doing this.  Because it pulls in multiple muscle groups, and can be done anywhere at no financial cost, pushups are definitely one of the best chest exercises for men.

 

Combining Different Exercises

Usually when a person engages in their workout routine, you will typically see them do one exercise, rest a minute or so, and then do the exercise again.  Sometimes people will work opposing muscle groups and go back and forth (superseting).  There is absolutely nothing wrong with either of these methods.  I want to give you another option to consider.  The next time you do a chest workout, try going back and forth between different exercises.  For example, one intense workout option is to do a set of good, deep pushups using the handles I spoke of earlier, and then about a minute later do a set of machine flyes.  In this case you do a multi-joint exercise pulling in multiple muscle groups, and then a single joint isolation exercise where you focus solely on the pectoralis muscles.  I have found that combining pushups with my other free weight or machine chest exercises, with minimal rest in between, gives me an added level of intensity to my workouts that I have seldom experienced otherwise.  Again, there is something truly exhausting about moving your own mass against gravity and going to failure. 

 

Working With Restrictions/Working With Injuries  

In speaking about great chest exercises for men, I want to speak briefly about injuries.  Specifically, I want to focus on the shoulders for a moment.  Shoulder injuries are common.  In fact if you play sports or lift weights long enough chances are you are going to have a shoulder injury.  Hand positioning can help a lot when it comes to shoulder injuries.  In the training world, we as trainers are taught there are three main hand positions when it comes to a lift.  The names are pronated, supinated, and neutral.  Don’t worry too much about the names.  For now, all you need to know is that a grip where your palms are facing in toward your sides often helps to alleviate shoulder discomfort and pain as opposed to a grip where your palms face down or in toward your legs.  You should always consult your doctor if you are having significant shoulder pain.  Also consider talking to a good experienced personal trainer who can show you some modifications, assuming you are cleared from your doctor to do so. 

 

Final Thoughts

I have to conclude this article with some very basic but important principles I want you to take away.  If you have a high bodyfat level any discussion of chest exercises for men becomes irrelevant.  Once you reach a high enough bodyfat percentage, the fat will begin to store everywhere.  Yes, it will begin to accumulate around the chest, and yes it will hide in large part all the hard work you have done.  Nobody looks at a guy with 30% bodyfat and remarks on how great his pecs look, even if he has great pectoral development.  If you want to have a great looking chest, you have to be able to see those muscles, and that means lower bodyfat. 

 

Finally, remember the old adage, “the only place where success comes before work is in the dictionary”.  If you want great looking chest development you are going to have to work hard.  Drop sets, heavy sets, high rep sets and everything in between to hit every single bit of fast and slow twitch muscle fiber is necessary.  If you find your motivation waning, get muscle magazines that show top bodybuilders, or watch videos of top competitors.  Do whatever will keep you motivated and moving forward.  Don’t quit, and when it’s all said and done you will have achieved that perfect chest development.  If you don't know what your doing, find a good certified personal trainer to help you.  Doing so can help keep you safe and maximize results.  Finally, make sure to consult with your doctor prior to engaging in any workout program.  Your doctor can advise you as to any restrictions or precautions you should take in regards to your workouts based on your own personal background.  Thanks for reading and good luck in your workouts. 

 

Single-Joint Vs. Multi-Joint Exercises

When it comes to resistance training, there are many, many options.  A person can lift free weights, use weight machines, bands, engage in plyometrics, or isometrics.  If you were to combine every single workout exercise out there, there are literally thousands and thousands of ways of effectively working the human body.  In today’s article I want to talk about the idea of single-joint vs. multi-joint exercises, specifically as they relate to resistance training. 

To begin, lets specify what we’re talking about here.  Single joint exercises involve only one major joint.  A good example of this is the barbell bicep curl .  Another example would be the pectoral fly machine.  In each case, only one major joint facilitates movement.  Conversely, Multi-joint exercises use more than one joint to facilitate the movement or combat resistance.  Examples of this include the bench press, shoulder press, and squat.  

When considering single-joint vs. multi-joint exercises, it’s important to remember that single joint resistance exercises are typically only going to pull in one or two major muscles.  For example, in the case of the bicep curl with the palms forward, the bicep brachi is the major muscle utilized to combat the resistive force.  Various extensors and flexors of the forearm will also be used to keep a solid grip on the bar, but the major emphasis is on the bicep brachi.  Now let’s contrast that with the multi-joint exercise; lat pulldown.  The lat pulldown exercise will not only pull in all the muscles mentioned in the previous single joint exercise, it will utilize numerous others as well.  In addition to the Bicep brachi and various forearm muscles, the latissimus dorsi, trapezius, rhomboids, and brachialis are all used to engage in the movement.

For those looking to lose weight, multi-joint exercises typically are a better option. Multi-joint resistance exercises are typically much more demanding than their single-joint counterparts.  The increased muscle fibers used in the multi-joint exercises will not only be more demanding and therefore increase energy (calorie) expenditure, but in the long run they will help to build additional muscle that is more metabolically active, thereby helping you to burn additional calories even while you rest.  That is not to say that a person should eliminate their barbell curls or cable extensions.  Single-joint exercises are great for targeting specific muscle groups, but keeping the multi-joint resistance exercises at the core of the workout usually yields better overall results. 

Now that we’ve established the difference between single and multi-joint resistance movements, it may be tempting to say that multi-joint exercises are superior.  The purpose here is not to contend that one is superior to the other, but to point out important differences.  For the overwhelming majority of lifters, multi-joint exercises are a great way to hit a large number of muscle groups in a shorter amount of time.  For some lifters, multi-joint exercises are all that they do.  Many powerlifters do only multi-joint lifts.  That of course is consistent with their goals and properly geared toward the lifts required in competition.  Everyone is different and consulting a good personal trainer will help you to get a feel for what is most appropriate for you and your goals.  Sometimes people with either physical or mental challenges, those with medical issues, or persons with certain injuries, will need to stay more with single joint exercises.  Consulting your doctor is always appropriate as he/she is familiar with your personal situation and needs.  Again, a good personal trainer can show you effective ways of working muscles safely in spite of any challenges you may face.