Muscling in on the bigger questions

By CPL Scott Fairweather

Compound exercises such as the bench press, particularly using free weights, should provide the basis for any muscle-building workout.

The question of ‘what exercises should I use?’ is one that has plagued bodybuilders and fitness athletes for years.

This article will outline some simple tips to help you pick the best exercises for your workouts.

Compound vs Isolation Exercises
Compound exercises work multiple muscles across more than one joint. Bench press, dips, and squats are examples of compound exercises.

Isolation exercises work fewer muscles across a single joint. Bicep curls and leg extensions are examples of isolation exercises.

Some people believe that in order to target a certain muscle you should use more isolation exercises and thus develop that muscle more efficiently. However, this is not the best approach.

Compound exercises are far more effective in building muscle because they incorporate the use of several muscle groups, allow for a heavier training load, and work more muscle mass in the same amount of time.

Let’s look at the squat. It is a compound exercise. It works the quadriceps, hamstrings, gluteus, lower back, abdominals, calves and the abductors. Squats allow for heavy weights to be lifted, making the squat an incredibly effective muscle building exercise.

Compared to an isolation exercise such as the leg extension, which only focuses on the quadriceps, you can see how much more productive compound exercises are for building muscle.

Free Weights vs Machines
Free weight exercises are more effective for building muscle than machine exercises.

Machines make exercises easier to perform. You do not have to balance the weight with machine exercises because the machine balances the weight for you. You will get less muscle stimulation from machine exercises because they do not require the same concentration or effort as free weight exercises.

Free weights have a greater ability to involve stabiliser muscles than machines. Free weights put you in a natural, three-dimensional environment for exercise.

The majority of your exercises should be compound-free weight exercises.

This does not mean that you should avoid machine exercises or isolation exercises. They are easy to learn and there is a low risk of injury, which is great for people who are just starting out or for rehabilitation purposes.

However, intermediate and advanced bodybuilders should always base their workouts around compound, free weight exercises and supplement their workouts with machine and isolation exercises.

Want to know more?
Talk to your local PTIs - they are a great source of information and can demonstrate first hand the exercises mentioned in this article and many more. If you have a particular question, write to us at raafnews@defencenews.gov.au and we will try to provide an answer.

---

How to get published

Contributed articles and photographs of all sporting events are welcome. News articles should be no more than 400 words and photos should be high resolution digital JPEGS.

Don’t forget, if you’re writing a sports story make sure you include the score and details such as MVPs, best wicket-taker or other highlights.

Alternatively anyone who would like an event covered is asked to provide as much notice as possible, and the AIR FORCE News team will endeavour to meet the request.

Email all contributions and requests to raafnews@defencenews.gov.au or for more information call the Editor on (02) 6265 2253.

.