The Myth of Isolation Training

By

Cameron McGarr CSCS

            It is rather interesting to hear the same questions over and over again. I often times get frustrated trying to give an answer. Maybe it is that I don't feel I answered the question right the first time or maybe I feel more clarification is needed. Perhaps it is just that I am cranky beyond my years and I need to answer the questions when given, without sarcasm, because that is my job. Whatever the reason I am going to try to give as thorough an explanation as possible to one of the common questions we at Results Fitness are often asked. This question comes in many forms but the basic premise is always how should I isolate my...? If you like the idea of only working certain muscles on certain days then read no further. If you would like a little insight, on the other hand, as to why that makes no sense then please read this article.

            First of all there is no way to isolate a muscle outside a lab setting. The isolation myth is something that was brought about by bodybuilders. A classic example my generous employer (I say generous because I am drastically over paid as he constantly informs me) Alwyn Cosgrove always uses is to hold a dumbbell in your right hand and raise it out to the side. The right deltoid is obviously working, however, there are several muscles on the left side that not only have to stabilize to hold the weight of the dumbbell but also have to hold the weight of the rest of the body in order to maintain the same posture. In other words the core muscles on the left side are actually lifting more weight. Does that sound like isolation training to you? I didn't think so. There is a much more in depth description of this in one of Alwyn's books The Secrets of Martial Arts Conditioning.

            Now that we all understand that isolation training is a myth let us move on. Even if you could, why would you want to isolate a muscle? The body does not work as independent sections. It is one fluid machine (well some of them anyway.) Everything works together to create movement and that is the way you should train. You will not only have better results in strength and fat loss but you will also find basic daily activities become easier.

            That should quell the question about isolation training. If it does not I will try to hold my temper and give a complete and accurate response with no sarcasm. Until then lift strong.