The Benefits of Multi-Joint Movements

How many times have you been in the gym and seen the same people doing the same types of workouts every day?  That’s probably the majority of the people in the gym.  It usually consists of traditional training methods which focus on isolated movements (an exercise that targets one muscle group, such as a bicep curl) for three sets of 8-10 repetitions.  Although effective, this is not the most efficient type of workout. 

A workout consisting of all isolated movements is very time consuming.  Multiple exercises are required to ensure that all muscle groups are trained.  By working 2-3 muscle groups per day, this regimen could easily take 3-4 days.  I know because I used to train this way. 

Additionally, training in this fashion can become boring and monotonous. 

Over the past few years, multi-joint movements have become increasingly popular.  Cross-fit is becoming a household term.  This simply refers to exercises that incorporate multiple muscle groups, such as power cleans, burpees and countless others.  Below are some of the benefits of this type of training regimen.

More Efficient Use of Time

With multi-joint movements, you can accomplish more in less time.  You can work multiple muscles with one exercise routine versus using several different workout routines.  As an example, a combination of a squat and shoulder press targets the quadriceps, hamstrings, glutes, shoulders and triceps.  Imagine how long it would take if you performed isolated movements on each of those muscle groups.

Burns More Calories

Because multi-joint movements involve the use of multiple muscle groups, more calories are burned.  Isolation only targets one muscle, so fewer calories are burned.  Using the squat/shoulder press example above, several muscle groups are involved which requires a high level of energy expenditure, i.e. calories. 

This increased energy output also raises the heart rate much quicker than isolated movements.  Not only are you getting the benefits of resistance training, but you’re also getting the cardio-respiratory benefits.  This is especially beneficial for those looking to tone and improve endurance. 

Simulates Real Life Movements

In real life, muscles typically work in groups.  It is rare when daily movements isolate one specific muscle.  Multi-joint exercises simulate activities performed in our daily lives.  Things such as carrying groceries up stairs, lifting items to a high shelf, bending, twisting and going from a seated position to a squatted position are all things that are imitated with multi-joint movements.  Essentially, this type of workout regimen helps us perform better in our daily lives.  It helps improve coordination and balance since it requires multiple muscle groups to function together.

Increases Workout Diversity

One of my favorite things about multi-joint exercises is the diversity.  There are hundreds of ways to combine exercises to incorporate multiple muscle groups.  Just to give you a few more examples:  bench press and leg raise, lunge and bicep curl, dead lift and shrug.  The possibilities are endless, which helps make the workout interesting.  Every day is different which helps prevent boredom and reaching a plateau.  If the workouts are interesting, typically you’ll be more enthusiastic about doing it.  If you’re enthusiastic, you’re more energetic, which improves your workout performance.  See the pattern?

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