Multi-joint exercises

Multi-joint exercises (MJE) are extremely efficient way to engage all muscle groups in your body to build muscles, be more physically fit and more functional. When MJE are performed with the correct form, they can engage a huge range and key muscle groups each singular repetition. If done correctly, one can slab on muscle much quicker than isolation exercises.  Some of the MJE movements include, but not limited to are squats, lunges, leg presses, dead lifts, bench press and pull ups.

What are the benefits of MJE compared to that of isolation exercises? Firstly, multi-joint movements are regarded as more beneficial to the body than isolation exercises as they engage various muscles within the body which work simultaneously each repetition. Secondly, you also burn more calories during multi-joint workouts than isolation exercises. This is simple logic, bicep curls might give you a good arm pump, but substituting this for a set of chin ups will engage much more muscles while giving your biceps a workout. In addition, MJE increases your metabolic rate which results in more fat loss. It helps you to develop a lean, strong body. Because you have burnt more calories, you are now able to enjoy a well deserved post-workout meal, aiding in your overall recovery and growth. Furthermore, the risk of injury is significantly lower if the form is performed correctly. Exercises such as bench press, pull-ups, squats and dead lifts are all considered natural movements. You would do the exact same movements if you were picking up a box, pulling yourself out of a swimming pool or pushing a trailer up a ramp. The simultaneous activity of various muscle groups creates a simultaneous movement pattern that promotes safety as you workout. By knowing your limits and performing sets of 80% of your one-max-rep in MJE, it will reduce the risk of injuries and helps you to develop a fully functional and fit body.

Don’t completely ignore isolation exercises; they can be effective towards an end of a workout. Adding leg curls/extensions, biceps curls or triceps extensions are completely fine towards an end of a workout, but by then, your core muscle should be fatigued so you cannot perform another full set of a MJE. It has been 12-18 month since I had an ‘arms’ days, and I would never go back to one of those sessions.

Try adding arms towards the end of a back workout, or add abs to the end of a legs workout. Because at the end of the session, I get home to that 400g stotch fillet, I wanna make sure I earned every calorie of it!