Case Study

The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength.

We have 2 groups.

Group 1: Performed 4 compound movements for the upper body for 10 weeks.

Group 2: Performed the same 4 compound movements for the upper body for 10 week but added supplemenatary isolated triceps and biceps exercises.

At the end of the 10 weeks both groups increased their strength and arm size.

The addition of extra isolated triceps and biceps work Did Not provide any additional strength or size to the arms of group 2.

So whats the take away message here?

I suggest you take that mens health workout you’ve been doing and shave off all of the “isolated” single joint work and see how much time you save. If you feel its not enough work for you then just add a few more sets of the multi joint exercises.

You’ll probably gain about 30 minutes on your day. Now thats smart fitness.

Heres my list of favorite compound movements in no particular order.

• Push-Ups
• Pull-Ups
• Bodyweight Rows
• Standing Cable Press
• Standing Cable Row
• Lunges
• Pistols
• Front Squats
• Dead Lifts (all variations)

There, I just saved you about 1 hour and 30 minutes a week. Now use that time wisely.

GTA IV ?

Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)

These are the kind of moments that made me the person I am today.

10 Child Warping Moments

PS Keep sending in your geek fitness questions too ask@thebuffgeek.com

Everyone has those times.

You’ve been sitting in front of a computer for 8-10 hours and going to the gym or working out is the last thing you want to do.

If fitness and working out is fairly new to you this can be what makes or breaks your ongoing fitness habits.

Its a well studied fact that it takes at least 21 days to make something a habit.

Its no different for fitness, whether your goal is fat loss, lean muscle, or just becoming a more athletic geek in general.

So at the end of the day, even if its just 10 minutes of stretching or sitting on the recumbent bike day dreaming. Just get it done. Even if you workout in a home gym. Just get in there and plan for your next workout.

This way you don’t have to feel entirely guilty when the day is all said and done and you want to spend some time watching tv, playing video games, or doing whatever else it is you do to wind down.

PS Nintendo DS + Recumbant Bike = I just spent an hour doing cardio and I didnt even notice.

PSS DO NOT MAKE THAT A HABIT

Nothing beats hard work.

Its 2:30

I look up at the clock. “Oh crap”, I have a client thats going to be here in 15 minutes and I haven’t worked out yet. I came to the office early so I could workout before my client and I got too caught up in paying off some bills.

Should I skip the workout and just tell myself I’ll work twice as hard tomorrow. Nah, that never happens.

Here is the workout I performed. Completed in under 6 minutes.

15 Box Jumps

15 Pull-Ups

15 Kettle Bell Swings

15 Push-Ups

I was able to get through that circuit twice. Having to work so fast got my heart rate up pretty high. Not too bad considering I’m trying to drop a little body fat before the spring.