Continuing Isolation
January 5th 2007 11:41
In the last episode I discussed and advocated for the use of isolation for superior results in weight training. Today I wish to elaborate on how isolation may be utilized in training various body parts.
Let's first review isolation. Its simply requiring a muscle group to work together in performing a movement. This is not the normal procedure the body uses to perform its tasks and for this reason it is necessary to both learn and concentrate on it, when working with weights. It is also worth noting that fatigue makes it very easy to revert to the body's normal manner of performing work and the point of fatigue in your workout is therefore a time to pay special attention to proper isolation.
Let's start with the ever-popular biceps. How are they to be isolated? As I said in the last post biceps may be isolated by using a seated curling bench which will pin the elbows and upper arms to the bench and require that the brachialis muscle, whose job it is to raise the hand to the shoulder,to work without the help of shoulders or the benefit of momentum created by moving the hips. This exercise should be a part of everyone's workout. In addition any free movement involving biceps should be practiced with special attention to remaining still and not swinging or in some other way relieving the burden on the biceps.
A very easy way to isolate the quadriceps of the leg is to make use of the leg extension machine. Using it involves sitting with legs hanging down and lifting an weighted arm resting on the front of the ankles. Most gym members know this machine and it is very much an isolator for the quads. It should be a part of every routine. I suggest it be done before pressing or squatting movement, because it warms up the quads do thoroughly.
The hamstrings are usually trained on some kind of leg curl machine. Many modern gyms have two types. One involves lying on the stomach and curling the weight up to the rear end. The other is done from a seated position and a weighted arm is curled downward. This seated version is superior because it most isolates the hams. The lying version allows the hips to help cheat the curl to the top and is therefore inferior. If your gym has a standing one-legged leg curl it is inferior to seated but superior to the lying leg curl.
To isolate the triceps on the back of the arm I like the ponderously named French Press Behind the Head with a dumbbell. To do it, hold a dumbbell by one end with the thumbs wrapped around the handle. The dumbbell is raised above the head and lowered carefully behind the head while it is kept perpendicular to the floor(or pointing up and down). It is then raised. This movement is best done in a seated position with the back supported by a bench with a back on it(Sitting on the preacher bench but facing the opposite direction is a good way to do this movement.). This position makes cheating very difficult and at the same time provides comfort. This isolation movement builds triceps. The lower down the back you can lower the dumbbell the better. However, be careful and don't drop the weight on your head(It can be done, believe me!). Your servant, as always.
Let's first review isolation. Its simply requiring a muscle group to work together in performing a movement. This is not the normal procedure the body uses to perform its tasks and for this reason it is necessary to both learn and concentrate on it, when working with weights. It is also worth noting that fatigue makes it very easy to revert to the body's normal manner of performing work and the point of fatigue in your workout is therefore a time to pay special attention to proper isolation.
Let's start with the ever-popular biceps. How are they to be isolated? As I said in the last post biceps may be isolated by using a seated curling bench which will pin the elbows and upper arms to the bench and require that the brachialis muscle, whose job it is to raise the hand to the shoulder,to work without the help of shoulders or the benefit of momentum created by moving the hips. This exercise should be a part of everyone's workout. In addition any free movement involving biceps should be practiced with special attention to remaining still and not swinging or in some other way relieving the burden on the biceps.
A very easy way to isolate the quadriceps of the leg is to make use of the leg extension machine. Using it involves sitting with legs hanging down and lifting an weighted arm resting on the front of the ankles. Most gym members know this machine and it is very much an isolator for the quads. It should be a part of every routine. I suggest it be done before pressing or squatting movement, because it warms up the quads do thoroughly.
The hamstrings are usually trained on some kind of leg curl machine. Many modern gyms have two types. One involves lying on the stomach and curling the weight up to the rear end. The other is done from a seated position and a weighted arm is curled downward. This seated version is superior because it most isolates the hams. The lying version allows the hips to help cheat the curl to the top and is therefore inferior. If your gym has a standing one-legged leg curl it is inferior to seated but superior to the lying leg curl.
To isolate the triceps on the back of the arm I like the ponderously named French Press Behind the Head with a dumbbell. To do it, hold a dumbbell by one end with the thumbs wrapped around the handle. The dumbbell is raised above the head and lowered carefully behind the head while it is kept perpendicular to the floor(or pointing up and down). It is then raised. This movement is best done in a seated position with the back supported by a bench with a back on it(Sitting on the preacher bench but facing the opposite direction is a good way to do this movement.). This position makes cheating very difficult and at the same time provides comfort. This isolation movement builds triceps. The lower down the back you can lower the dumbbell the better. However, be careful and don't drop the weight on your head(It can be done, believe me!). Your servant, as always.
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