Train Movements Not Muscles

Train movements, not muscles by isolating them, UNLESS it is for rehab/corrective/restoration purposes. Most bodybuilding techniques are minimally used here as we are generally trying to increase GPP, relative strength, work capacity, and thus are trying to increase parameters of physical performance and improve athletic potential. Bodybuilders tend to isolate body parts by using "piece meal" split routines that are extremely inefficient, lead to muscle imbalances, loss of range of motion and actually create more work for you in the long run, and more days and hours in the gym. Loss of ROM can be seen very simply by observing the average bodybuilder perform a Standing Military Press, Overhead Squat, or Pull up. The lack of ability to complete a full ROM on these exercises clearly demonstrates how certain Bodybuilding techniques, as well as training in isolation can significantly impair optimal biomechanics, which can and will ultimately lead to dysfunction and injury.

However, if you go to your typical commercial gym, you will see many people working out this way. WHY? Because that is what many of the "Fitness" magazines show the top bodybuilders and fitness models, etc. doing. Bodybuilding has very much grossly distorted "True Fitness", in that they look fit on the outside, but really do not exhibit many general physical skills of fitness. These skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

Most commercial gyms also have 100's of selectorized machines, that slice, dice and isolate muscles all while you are sitting down comfortably. How functional to basic human movements and athletic skills are machines if one is sitting while performing an exercise during which all of the stabilization is done for you by the machine itself?? Not very functional at all! Machines have far less neuromuscular stimulation and do not teach skill, balance, proprioception and stabilization. In addition, they require far less effort to do the exercise when compared to a compound, full body, weight bearing multi-joint exercise. More importantly, machines and isolated training do not exhibit a large metabolic, or neuroendocrine response to exercise. Yes, using machines for exercise is better then sitting on the couch and watching TV. However, my point here is, if you are in the gym to get the most out of your workouts for your time spent, why would you not use a more effective means of accomplishing your goals?

In my experience machines create far more dysfunction, as the body works in an integrated synergistic way where many muscles act together to create movement and/or to stabilize joints. Furthermore, many machines have a fixed axis of rotation and repetitive motion on a fixed axis of rotation on a machine that may not match your body's own bio mechanical range of motion can cause pattern overload syndrome. This causes connective tissue to break down due to excessive wear and tear by moving through the same fixed pattern on a machine.

I don't have a problem with the sport of bodybuilding, I have many friends who are bodybuilders and I very much respect their discipline and determination. I simply don't agree with the way the majority of them choose to approach their training. Often it is due to misinformation from fitness magazines and/or advice from one dimensional "bodybuilding" coaches. One can still achieve an increase in muscle size, strength, and aesthetic appearance and be a bodybuilder by training movements WITHOUT training like a typical bodybuilder (i.e Forearms on Day 1, Biceps Femoris on Day 2, Clavicular Head of the Pectorals on Day 3, Forearm Extensors on Day 4, etc.....) Not to mention doing an hour of low intensity steady state cardio on the recumbent bike is like watching grass grow in terms of attaining Fat loss, AND does nothing for work capacity. At one point in my training I too was guilty of slicing, dicing, and walking on a treadmill for an hour.....

My point is bodybuilders aren't judged on physical performance when they step on stage, yes some do LOOK physically strong, etc. but, they really don't move fast, jump high, move heavy weights explosively or run fast at all, etc. So if you are an athlete make sure you train like one, and train basic functional human movements that have a carryover to everyday life and/or whatever sport or activity you may encounter in your job, competition or recreational activity. If you are a bodybuilder why would you not want to use a more effective, efficient, and functional method of training? Looking fit doesn't always mean being fit however, you can attain both if you train and eat appropriately.

To quote CrossFit, "You can't train the parts and pieces and be good at the whole, but you can train the whole and be good at the parts and pieces".