Ask Rocco: Trapped in Isolation
Question: We all know that compound moves such as squats, deadlifts, pull-ups, dips and presses do the most for the body by working multiple groups at one time. Why do you so adamantly recommend isolated moves on machines over the beneficial compound moves performed with free weights? Also a machine dictates the range of motion and sets up a person for injury by not stressing the stabalizer muscles. Do you not think a workout with free weights is a better benefit?
Answer: First, there is something called spell check on your computer. It would be wise to use before trying to reprimand me about s-t-a-b-i-l-i-z-e-r muscles. I dont so adamantly recommend isolated movements, I specifically recommend beginners" – did you read that? Here, let me write that again for you, beginners and now I will spell it for you, "b-e-g-i-n-n-e-r-s" – to not use squats or deadlifts in the beginning phases of their training because of the very same reason youve stated. Many stabilizer muscles are smaller muscles and would be benefited by working on a hip sled or leg press first before playing a balancing act with weight on your back.
And just to clue you in, cavewoman, most individuals dont have the genetic make up (long legs, long femurs, longer torsos and the like) to be performing squats and dead lifts because of the nice array of injuries that can happen. The list is a little long to write so Ill let you do that research. So, yes, I do and will always will advocate beginners to utilize machines to help get their bodies used to pushing weight. If I didnt, I would absolutely be negligent in my practice, unlike the cave dwellers who hide in the gym and recommending irrevocable damage to youthful knees, backs and necks. Stop reading the glossy vitamin catalogues, posing as exercise magazines and get a clue. Thank you and have a nice friggin day.