GOOD to Workout Several Muscles At Once[Workout TIPS]

Full Body Training to Get Lean:
 
1.  Many people will focus a large percentage of their workout on cardio work and then work one or two muscle groups per day for weight training.

2. For example, let’s say their workout consisted of a session on one or two pieces of cardio equipment and some weight training exercises for biceps, shoulders, and abs. With this type of workout, they don’t get much residual metabolic elevation in the hours and days following their workout as their body does not have to do much work to recover from exercising the relatively small muscle groups of the biceps, shoulders, and abs.

3. Now let’s compare that workout to an intense full body training routine comprised of some multi-joint lower body exercises such as squats and deadlifts combined with multi-joint upper body exercises such as bench presses, pull-ups, and bent over rows, and finished off with a couple challenging ab exercises.

4.This type of workout has stressed pretty much every muscle in your entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which your body must do more work (repair more muscle) to recover from the full body workout.

5. Hence, your RMR(Resting Metabolic Rate) is increased to a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to the cardio and single joint exercise based workout.


6. Studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased RMR for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7.

Multi-Joint vs. Single Joint Exercises:

Multi-Joint= Compound lifts work several large muscle groups at once.
Single Joint= isolation lifts generally focus on one particular muscle group to do most of the work. 

1.Technically, there is no such thing as an isolation lift, because even most single joint exercises intended to focus on one muscle group will inadvertently get assistance from other muscle groups.

2. However, the general concept is that you get better overall body responses from multi-joint movements. 

3. By working a larger amount of muscle, compound lifts burn more calories, stimulate a greater release of fat-burning and muscle-building hormones, and are also  more useful to everyday activities and sports.


 Examples of multi-joint movements:

squats, deadlifts, lunges, step-ups, swings, snatches, bench presses, incline presses, shoulder presses,  seated or bent over rows, lat pulls, pull-ups, chin-ups, dips, push-ups, high pulls, clean and presses, etc. 

 

Examples of single joint exercises:

barbell or dumbbell curls, triceps extensions or pressdowns, shoulder lateral raises, pectoral flyes, leg extensions, leg curls, etc.

While there can be some occasional benefits to single joint exercises (very few).

The majority of your routines should be comprised of multi-joint exercises in order to develop a lean, strong, functional body. 

Quoted From: Michael D. Geary, NCSF-CPT,AFAA-CPT, E-Book, The Truth About SIX PACK ABS, www.truthaboutabs.com

Well, I'm shocked by reading this articles. I've been taught to specify a day for one muscle's exercise. For example today is chest and the next day is shoulder and arms. Well this been caught, as not effective way to workout. So, I'll try multi-joint exercises, and we'll see how good it is. *weird