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Rapid Resistance Training

American Fitness, Sept, 2001 by Dwayne II Hines

The demands of various kinds of exercise necessary to bring the human physique to optional condition can lead to overload. It is tough to balance cardiovascular/aerobic training with resistance training, stretching and diet. Each area demands attention and time must be allotted to address the body's different needs to achieve optimal development. It is difficult to cut back on cardio/aerobic training, as the body needs a certain basic level (frequently suggested as three to five workouts per week) of this style of training for health and fitness benefits.

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One area you can make adjustments in, however, is resistance training. The exercise range in resistance training is quite broad, as there are dozens of individual exercises that can be performed with free weights (like barbells and dumbbells) as well as machines. However, it is not necessary to perform a variety of exercises for each muscle group to build up body strength. By utilizing a training tool called "compound movements," you can build up significant body strength and muscularity.

Compound Movements

Compound movements stimulate muscle growth and combine muscle groups to effectively shorten the training session as well as push the body to a new level of development. In resistance training, compound movements are primarily used in weightlifting. They involve more than one of the body's muscle groups in the execution of a movement. For instance, the dip involves the triceps, chests and shoulders working together throughout the movement. The bench press incorporates the chest, triceps, shoulders and back muscles. The clean-and-press involves virtually every muscle group in the body.

Some of the major compound muscle movements are the bench press, clean-and-press, shoulder press, squat, cable pulldown and deadlift. Inclusion of these exercises shortens the time needed for a workout. These exercises effectively work several muscle groups at once as well as boost the metabolism.

Isolation Movements

Compound movements are not the only style of weight training. Isolation movements also play a role in resistance training. When isolation movement are employed (such as cable crossovers, dumbbell curls or lateral raises), the goal is to remove multi-muscle involvement and focus the majority of the workload on one muscle group. In effect, you put that muscle group in the spotlight and make it do all the work. This is great for developing that particular muscle group, but it is also very time-consuming.

Isolation movements are especially effective for people who want to concentrate on a certain muscle group. However, if training time is a concern and combining stretching and resistance with cardio/aerobic and sport-specific training surpasses the time available, consider a compound workout cycle. Compound exercises really challenge the physique and incorporating just a few of them in a routine can significantly shorten training time. The combined effort of all of the muscle groups has a synergistic effect, allowing the body to lift more weight.

Since compound movements are more demanding, allow an extra day of rest between workouts. If you struggle with bringing balance to your fitness program, consider the compound training routine for a more rapid and highly effective resistance training routing.

Dwayne Hines II, CPFT, NSCA, owner of Iron Mountain Enterprises, has been active in the fitness and fashion arenas as an athlete, model and writer. He is a contributing consultant for Oxygen and a frequent contributor to Men's Workout.

Rapid Resistance Training

American Fitness, Sept, 2001 by Dwayne II Hines

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