In most sports, there is much more dynamic movement where the whole body is used not just a small set of muscles in one direction. Typical weight training is not very functional because the movements you make don’t reflect how you move in sport.įor example, squats and deadlifts are not the kind of movement you’d do on a football pitch. Then targets the biceps with a specific isolating move to finish them off.įunctional training became ‘ the in thing‘ many years ago now, but it’s what athletes have been doing for years.Īny football, rugby or fighter will incorporate this style of training into their routine because it’s rooted in real world movements. This first targets the larger muscles of the back, while also using the biceps and forearms. If you’re working the back & biceps, you might do the following: Start off with compound moves, to work the bigger muscles and then add some isolating moves to finish them off. Most workouts will include compound moves as the base and isolating exercises on top. Isolated exercises are perfect when you have 3+ days per week to train and want to really target specific muscles. In general, compound moves are great when you only have 1-2 sessions a week to train because they hit lots of muscles all at once. When you should use them is a good question. For example, bicep curl, tricep extension, calf press. Isolating exercises are those which focus on a single muscle group. For example, deadlift, bench press, pull-ups, chin-ups, squats. Compound exercises are those which use multiple muscle groups at the same time.
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