5 Must Do Abs Exercises

Some of these "sore abs" exercises are advanced, but others can be modified for all fitness levels. You might even be surprised at some of the exercises I'm about to share with you...

So here we go, 5 exercises that have given me sore abs in the last 3 weeks...

#1 - Stability Ball Plank

As I mentioned yesterday, it's 30 percent harder than a regular plank, but last Friday I used it in a weird way that left my abs sore all weekend.

I did a "3 minute stability ball plank challenge". I set a timer for 3 minutes and got in position. As soon as I started feeling fatigue, I stopped, rested for 15 seconds, and then got back in position.

I alternated between the Ball Plank and short rests for a full 3 minutes...and tallied up the amount of time I spent in the Ball Plank - and next week I'll try to beat that time. That challenge is a great way to make the exercise harder and for the time to fly by.

#2 - Stability Ball Rollout

This is one of my 3 favorite ab exercises, and to make it harder and for more ab soreness, the key is to do a sloooooow "roll out". That will put your abs under a loaded stretch - which causes soreness.

Now of course, you MUST train smart and conservatively...but if you are advanced, you can really extend this to about 5 seconds.

If you are an intermediate, don't roll too far out, but take it really, really, really slow. You'll get similar benefits.And you can do all of my favorite stability ball ab exercises with me in the Turbulence Training for Abs DVDs here:

=> Turbulence Training For Abs

#3 - L-Chin up

Okay, this one is super advanced, but for all of my bodyweight compadres out there, dig this:

You're basically going to do a chin-up while holding the top position of a hanging leg raise. Do all your reps like this. At first it will be really tough, but your reps will increase big time after a couple of sessions.

If that's too tough, I still love the Chin-up with Knee-up exercise that I show you in the TT for Abs DVDs.

#4 - Regular Plank done to failure AFTER a hard upper body workout

I know what you're thinking...how could a regular plank make your abs sore?

Well, there's a little trick to this one...and that is to do the plank at the end of a really tough upper body workout when your arms are pumped and fatigued.

Why? Because it will force your abs to work extra hard, because it takes away a lot of the support that your arms give to a regular plank. So tack a regular plank on to the end of a biceps/triceps superset, and your abs will be pleasantly surprised.

And remember what I said yesterday about needing to be able to do the plank for 2 minutes straight. So go for as long as you can with good form, rest 30-60 seconds, and repeat.

#5 - Strict Hanging Leg Raise and Leg Pike

 Most folks are familiar with the hanging leg raise. You might even have tried it yourself. But you won't get maximum results from this exercise unless you do it with strict form.

That simply means removing as much momentum from the exercise as possible - basically, don't SWING your body and your legs. Instead, brace your abs as hard as possible, start from a "dead hang" position and raise your legs with muscular control - not momentum.

And what's the ab pike? Well, it's an advanced leg raise. In the pike, you'll continue the movement to take your feet all the way to where your hands are holding the bar. Super advanced.

(By the way, I know these all need video demonstrations, and most of them are in the Turbulence Training for Abs DVDs...but I'll try and film a new video of all them soon.)

BONUS EXERCISE - Lying Dumbbell Triceps Extensions

Yes, the simple lying dumbbell triceps extension exercise can cause ab soreness. How? By emphasizing the stretch in your abs at the bottom of the movement.
You'll need to have your head at the very end of the bench and  you'll need to drop the dumbbells a little lower than normal beside your head to get maximum ab stretching benefits...but done right,  this will cause soreness and more sculpted abs if done consistently.

Ok, that's it for today. When I find more "sore abs" exercises, I'll be sure to pass them along.

In fact, the most advanced workout in the TT for Abs DVD series uses upper body exercises to work your abs.

=> Turbulence Training For Abs

Hitting your abs hard without crunches or situps,

Craig Ballantyne, CSCS, MS

Creator, Turbulence Training for Abs DVDs

3 Tips To Lose Stomach Fat And Have Low Body Fat

3 Tips To Lose Stomach Fat And Have Low Body Fat

That six pack abs look you know the lean muscled, low body fat and rock hard abs look we want. There is so much information online and all the infomercial ab gadgets, celebrity diets and the latest lose your stomach fat get rock hard abs magic pill that will burn off your excess body fat overnight?

So Why Doesn’t Everybody Have Flat Rock Hard Abs?

Click the link above to continue reading. Have a good day.

Six Pack Abs Problems And Fixes

1) Common Abs Problem #1 - You have belly fat covering your abs

Solution: Interval training has been shown to help research subjects
lose belly fat. You could almost say it causes spot reduction,
because that's where you'll lose belly fat first with intervals.

In the new TT for Abs DVDs, you'll be able to do your interval
training following along with me.

2)Common Abs Problem #2 - You still have a lower belly pooch

Solution: Eat more fruits and vegetables. You may even want to
replace calories from grains in your diet with almonds or other raw
nuts.

Fruits, vegetables, and raw nuts are all associated with weight loss
and are the foundation of the new Simple Nutrition program that
you'll get with the TT for Abs DVDs.

3) Common Abs Problem #3 - You have no lower abs

Solution: Unconventional exercises like Stability Ball Jackknives,
side planks, and even planks can help you work your lower abs better
and safer than traditional crunches.

4) Common Abs Problem #4 - You're struggling to get sexy abs

Solution: This one will surprise you, but you better believe it.
If you are lean and you've been doing your abs, but they just aren't
right, my old friend Brad Pilon suggests you just need to get a tan.

Seriously, you'll be shocked by how a tan can bring out your muscle
definition all over your body.

5) Common Abs Problem #5 - You can't keep a tight tummy

Solution: Make sure you brace your abs in every exercise you do,
from traditional planks to bodyweight squats, chin-ups, pushups,
and even chest presses. By tightening your abs all the time, you'll
be able to keep a tight tummy all the time.

6) Common Abs Problem #6 - You don't have obliques (or those sweet
lower ab lines that run into your waistband like I do)

Solution: Well, of course you need low body fat to see your abs, but
to help you build obliques and sexy diagonal lines that run into
your waistline, I suggest trying my favorite oblique move, the
Cross-Body Mountain Climber. I'll show you a few versions in the TT
for Abs DVDs.

7) Common Abs Problem #7 - You just don't have abs

Solution: Again, we need to get rid of belly fat, but if you need to
"pop out" your abs, an exercise like the Stability Ball Rollout will
help you build up your abs.

Fast Track Fat Burning Workout Burn Stomach Fat

A Fast Track Fat Burning Workout To Flatten Your Abs

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.

Circuit Training/Interval Training Workout Flatten Your Abs

Are you still stuck on the marathon aerobics workout nonsense?

Have you ever lost 10 lbs of Fat in a Month? I'm not talking weight loss I'm talking Fat Loss( there is a difference) but you knew that already.

Let me introduce you to circuit training. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.

Many people simply don't get what circuit training is and that it can be beneficial for anyone. The reason most people don't get it is beacause some of the so called trainers out there don't teach it correctly.

If you have fallen for the marathon treadmill workouts will burn fat fast lie don't feel bad. You, me and thousands of others have also. But we are done with that now. Right?

"What is circuit training"?

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don't stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.

The Misconception About Circuit Training

If you're like many men, you probably think that circuit training is something a woman does with really light weights. This is probably because you associate no rest periods with light weights, and if you are trying to increase your strength, you likely think you need to be lifting as much weight as possible.

However, muscle responds to the total tension produced. If you use lighter weights, but are able to get in more sets during a certain period of time, you will produce the same -- if not more -- total tension and will stimulate your muscles to grow.

Try the follow program; you'll see, it will give you a run for your money.

Circuit Training benefits

First, it allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.

Second, due to fewer rest periods, you will increase the amount of testosterone you release, which serves to help your muscles grow. While it is true that if you were to perform long aerobic sessions, your testosterone level would drop and you would start to release cortisol (which causes the body to break down muscle tissue), this workout won't take that long to complete. Therefore, you won't reach the time required to start this cortisol-releasing process.

Finally, since you will move through this workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for when you were making the gym your second home.

Try out this sample workout and decide if you still think circuit training is for girly men

The Sample Circuit Training Workout

This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.

Over time, you can gradually increase your number of reps to 20 per exercise; however, this is intense, so start slowly.

1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. You may need to practice these a little to get a rythem and feel for mountain climbers. A great bodyweight exercise.

2) Pushups. Remember to keep your hands approximately at chest level in order to target the proper muscles. You may not know this (most people don't) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.

3) Squats. You don't need to use weights ( but use them if you have them); If not do prisoner squats clasp your hans behind your head and squat down below parallel.

4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.

5) Burpees. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second, then bring your legs back to your hands. Next, explode off the floor, straightening up at the waist and jumping as high as you can. Land and bring your hands to the floor once again; this is one rep.

After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.

a final note

Since this workout does not target all of the muscles in your body, it is still best to include a normal strength-training routine in your program. This will keep your body balanced and ensure you are still strengthening all the muscle groups.

Circuit is a great thing to include in your workout when you are feeling like you are reaching a plateau or you're just ready to try something new to kick-start your metabolism and kick your workout up a notch.

Since it is quite intense, only perform it twice a week and be sure to take at least one day off in between. To progress and keep stimulating your body, try incorporating different versions of each exercise, such as one-hand pushups or clap pushups, and turned-out squats or squat jumps.

Hopefully, by set five of this program, you will have a newfound respect for circuit training.

Go to my web site at How To Get That Six Pack Abs Look for more articles, workouts and healthy eating tips.

Get Six Pack-Abs with Kettlebell Workouts

Get Six Pack-Abs with Kettlebell Workouts


For years fitness “experts” have been telling us to do endless crunches and sit ups to get great six pack abs abs.

Combine that with the latest low fat diet and hours upon hours of slow boring cardio and - BANG! Instant Six Pack Abs, right?

Did you ever consider that your kettlebell workouts might be the best at getting you those six pack abs?

It’s amazing how, if you say something over and over and over again, people - even the most well-informed and educated people - will believe it as the truth.

But as Turbulence Training Kettlebell Revolutionists we know better, right?

So when I get asked, almost on a daily basis, how to lose fat and get six-pack-abs, my answer seems to confuse the “general population”…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

AND THE MOST IMPORTANT RULE OF ALL…

4. Eat REAL, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up how to get six pack abs in a nutshell and it doesn’t get any simpler than that.

When it comes to kettlebell workouts, getting those six-pack abs is easy if you follow the rules above.

And one of the best kettlebell exercises to get those six pack abs is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a Kettlebell vertical with one arm and then performing a series of movements to get you standing upright.

It sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard a kettlebell or any other exercise as they come. And it will challenge you like no other Kettlebell exercise out there.

There are 2 variations on how to perform the TGU. Take a look at the video below and see which variation suits your abilities best.

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Remember, we do kettlebell workouts to simplify our lives and to give us an alternative to going to the gym and wasting the precious time it takes for us to drive, park, change, etc, etc. Time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

The truth about training to get six pack abs and a low % body fat is that our results aren’t so much dependant on what we do IN THE GYM, but what we do the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Notice how I said, “handle” and not “eliminate” stress. Fact is that stress is a part of life and it’s next to impossible to completely eliminate stress. Learning how to properly handle stress is more realistic.)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a vital role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of EAT LESS, MOVE MORE.

But if you’re doing kettlebell workouts and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

Thanks to Chris Lopez of the Turbulence Training Kettlebell Revolution for this great tip to get six pack abs with kettlebell workouts.

6 Pack Abs In 2009: Excess Stomach Fat Is More Dangerous Than You Think

Stomach Fat even more dangerous than you thought.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions...

I would like to thank Mike Geary How To Get That Six Pack Abs Look for this article

Total Body Exercise Workout Get That Six Pack Abs Look

Total Body Exercises To Get That Six Pack Abs Look

Get that six pack abs look? What does that mean?

Simply put to get that six pack abs look means losing that unwanted body fat. By losing that body fat you will get that sleek, toned, athletic and fitness model look.
The no more crunches way to losing unwanted body fat and get that six pack abs look.

By doing total body exercises you not only will tighten your abs but you will firm up your butt, have slender thighs and get rid of those flabby arms.

That's what you see when you get that six pack abs look.

Total body exercises include squats, deadlifts, presses, rows, etc which indirectly work your abs burn more fat and will get that six pack abs look faster and more efficiently while bringing you permanent results.

Get that six pack abs look no more crunches, twisting crunches, and ball crunches today.

Instead, use what I call "total body exercises to get that six pack abs look".
Here are 3 good ones:

1) The Stability Ball Rollout
2) The Hanging Knee Up
3) Stability Ball X-Body Mountain Climber with Feet OR Hands on Ball
In fact, you could use these three total body exercises to get that six pack abs look in a triset at the end of your workout to relly give your abs more work.

A) Stability Ball Rollout - 10 reps
- No rest.
B) Hanging Knee Up - 8 reps
- No rest.
C) Stability Ball X-Body Mountain Climber (Hands on Ball) - 10 reps
- Rest 1 minute & repeat 1 more time for a total of 2 trisets.

You'll never have to do another useless crunch on a stinky, sweaty
dirty gym mat or hotel room floor EVER again!
Discover more total body exercises to get that six pack abs look at Weight Loss Fitness And Bodybuilding

Six Pack Abs Enough With The Excuses

Stop With the Lame Excuses and Procrastination and Get Your Butt in the Gym!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

How many times have you said "Oh, I'm too busy... I'll get started on my weight loss plan tomorrow", or "I'll just wait until after the holidays to start working out and getting in better shape"?

Working as a fitness professional, I hear people every single day say that they want to improve their shape... whether they want to lose weight, build some muscle, get stronger, lose the fat on their belly get six pack abs... whatever it may be.

Can you guess what happens when I say to them, "Well, if you really want it that bad, then why don't you start today... seriously, why not start working out and eating healthy today and lets make this happen now". Well, what usually happens is that they say that they'll just wait until next month because they're "too busy" right now.

Come on... Give me a break! It's nothing but LAME EXCUSE after lame excuse as to why you don't workout regularly or eat right. This becomes an endless cycle of excuses and procrastination for getting your butt in shape. Once next month comes, now you have another excuse... work has been too busy, or you're just too busy working on the house, and so on.

Consider this... Do you really think that all of the people walking around out there in great shape with their kick-ass bodies are any less busy than you? Hell no! Chances are, they are easily just as busy as you, yet THEY find the time to keep themselves healthy and in great shape.

Let's make a pact and STOP THE LAME EXCUSES FOR GOOD! Start on your goal today!

The bottom line is... If you really want it, you'll find the time. It's all about priorities and getting in the right mindset.

If you are one of these people that's always using excuses as to why you don't have time to eat right or workout, then I have bad news for you... You are NEVER going to get in good shape for the rest of your life! You are going to continue to yoyo back and forth and struggle with your fitness FOREVER!

Sorry to be so "in your face", but sometimes we all just need a wake up call. I'll even admit that although I've got my fitness pretty well handled, I've needed these wake up calls in other areas of my life where I was struggling, and I've appreciated those people that showed me the way.

So what's it going to be. The start of a new you or the same old excuses and go out and buy bigger size clothes.

SEE ALSO

Ab Truth So How about it 6 pack abs in 2009 it's never too late to start.

Six Pack Abs Total Body Workouts Use Compound Exercises

Body Part Isolation vs. Complex Movements in Strength Training


Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

See Also:

Ab Truth stop wasting your time on countless reps of crunches and other ab isolation exercises. Only by total body conditioning will you get real results.