Sorry people, I have been rather quiet recently. I thought I would post this one small piece of wisdom for you all to ponder......

You've heard it all before, muscles don't function in isolation, they function in groups. A good physique on the surface is a product of fitness and increased performance. Isolation movements do have their place, but they should only make up a very small part of your overall programme. This is due to a number of reasons. The first is the hormonal response. A squat or deadlift will spike testosterone and other goodies, whereas a small movement like a curl will not. The other is the neuromuscular response. Muscles contract in patterns of recruitment. They need to be balanced in strength. Having strong lats and weak deltoids will cause postural issues and other problems. Doing major compound movements will remedy this if you have a programme that is properly constructed. But the point of this post is not to give you info you have heard before. I want to suggest adding something to your programme for a few weeks.....

Overdead full-body exercises. As soon as you put something heavy over your head whilst in a standing position you are changing your centre of gravity radically. Your core and just about every other muscle in your entire body is switched on and challenged. So adjust your programme to be dominated by the following....

Overhead squats, snatch, overhead lunges, military press (standing), push press, split jerk and barbell thrusters. Use a challenging weight, but only when you have mastered the moves. Use low reps and plenty of power here. These are not designed to make you feel a "burn" in a specific area. These are full body exercises that will, beyond a shadow of a doubt, increase your overall strength like nothing else. After six weeks of doing these several days a week you will be stronger in every other aspect.

Regards,

Chris Lyons


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