When I write a weight training program for a client, I anticipate a few questions from them, such as, 'How many weeks should I do this program? Can you show me how to do this exercise again? What muscle does this exercise work?' These types of questions are expected as the client is taking on board a lot of new information in a short time and there will always be a little confusion until they settle into the routine.
However, the type of question I hate to get, but have also come to expect are ones like; 'Where are the arm exercises?' Or; 'Shouldn't I do some flyes for my chest?' And I will explain that those exercises are not necessary because I've included better ones. I point out that while the main function of rows and chin-ups is increasing back muscle size and strength, the biceps are also highly stressed during these exercises. Then I describe compound multi-joint exercises such as bench press and dips and how they will be much more effective for the chest than an isolation movement such as the pec deck, because more weight can be used, thus stimulating the muscle more and burning more kilojoules.
I might also add that the body is meant to perform movements with groups of muscles rather than a single muscle, and thus these exercises are more functional for sports and everyday activities. I could even talk about how much more challenging compound exercises such as the squat are compared to say, leg extensions, and that the returns on challenging exercises are proportionally much greater in terms of muscle growth, strength and fat loss.
Now if the client is a beginner, then they are often easily convinced. But it's the people who have been training for a year or so (perhaps using programs from a bodybuilding magazine, or often even worse, a program from their older brother/boyfriend/uncle/sports coach etc), that take the program, tell me they understand completely....... and then 2 weeks later I see them doing everything I told them not to.
Now there are a few reasons for this I think. The first is because compound exercises are tough. Try doing a set of bicep curls to failure......sure the 'guns' are aching, but how does the rest of you feel? You're barely puffing right? Now try a set of chin-ups to failure.......and as soon as you are able to catch your breath tell me which one seems more effective. They both work the biceps, but the chins also work the forearms, the back and even the abs! Which one do you think will be most effective overall? Remember, weight training isn't supposed to be easy. Now I'm not saying you shouldn't ever do isolation exercises.....well actually I am! In an ideal world they would make up no more than 20% of a program at the most. At the very least try this; perform compound exercises first in your workout when your energy is at its highest. Then afterwards you can do all the isolation exercises you want....but if you've worked hard on the 'money' exercises, I wouldn't expect you to have much energy left in the tank.
Another reason for non-compliance are the previously mentioned 'expert acquaintances' who wrote the clients past program. More often than not, the biggest guy in the gym is big despite what he does in the gym. In other words, some people are going to get good results from poor training, but you may not be one of them, so take the advice of the random guy in the gym with a grain of salt. Likewise from a family member and yes, possibly even your coach who may know everything there is to know about soccer/tennis/rugby, but not so much about strength training.
It can be hard to find knowledgeable people in this field, but try to choose them based on their education and experience, not the size of their biceps!
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