Do you want to know how to isolate your muscles to make them bigger? What you need is a plan. There are many ways to go about this. Many people don’t know that your muscles are breaking down to get stronger when you work out. When you isolate a muscle group and focus on it, the other muscles do less work, and some even rest. This is called the isolation principle. For example, if you work out your biceps (a pull muscle) for an hour, your tricep and other push muscles do less work. “It’s not about how much you can lift. It’s about the quality of the movement. That is what makes your muscles grow. The gym is a place to build strength and power.”
-Tony Horton (creator of P90X)
We all know that there are three muscle fibers: slow-twitch, fast-twitch, and intermediate. Slow-twitch fibers contract slowly, but they last long. Fast-twitch fibers contract quickly but do not last as long. Intermediate fiber contracts at medium speeds and lasts longer than slow or fast-twitch fibers, depending on their use in training programs. If you want to build muscle, there is no better way than isolating it. This article will show how to isolate your muscles to make them bigger.
What is the Isolation Principle?
The isolation principle states that all muscles act as stabilizers, synergists, antagonists, or agonists. Therefore, making one particular muscle the prime mover in an exercise isolates it and its stress. According to EMG readings, recent studies showed that when you focus your mind on a specific muscle during a workout, you work that muscle 22 percent harder. The study revealed this to be true when subjects benched pressed 50% of their one-repetition max, but it did not hold with 80% intensity. This principle is especially true with isolation moves like bicep curls, flies, or leg extensions. When you focus on the contracting muscle, you improve your form and maximize your results.
How does the Isolation Principle work?
This effect holds for isolation exercises, where there is no support from other muscles. Thus, it will be more effective when isolating specific muscles during isolation exercises than with compound movements, like the bench press or squat. Making isolation moves is a great way to help you train your smaller muscle groups and break them down so they can grow bigger and stronger.
Use a pre- or post-exhaustion workout program to benefit from the isolation principle. Since isolation exercises focus on smaller muscle groups, they are mainly used to develop the biceps, triceps, hamstrings, and calves. However, you can also use them on larger muscle groups in combination with compound exercises. Some isolation exercises include arm curls, tricep extensions, tricep kickbacks, leg curls, calf raises, and leg extensions. Isolation exercises force one joint to move during the training. If multiple joints work during a workout, it is a compound exercise. For example, the shoulder and elbow joints move during the bench press. While during the curl, only the elbow joint moves.
The isolation principle can also work with compound moves if you think about a specific muscle as you are working it.
For example, if you are doing a bench press, focus on your pectoral muscles while you lift the weight, and then focus on squeezing your triceps when you make the lowering motion. This is one of many reasons isolation exercises work better than compound moves for isolation, even though they have less overall mass involved in the workout. The isolation principle is effective because muscle isolation allows you to focus your mind on one muscle while working it out. In addition, the isolation moves work together in harmony to maximize results! For example, instead of thinking about pushing up with your whole body, focus on your chest muscles when doing a bench press. You can lift the weight more easily because you work with one muscle instead of three or four at once. This is isolation!
What are the benefits of the isolation principle?
All exercises provide some benefits. The goal of a workout is to help you move more and to keep your muscles fit. You will get positive results when you use an exercise correctly and for a purpose. Here are the benefits of isolation lifts:
First, the isolation principle is excellent for developing weak areas that need more focus.
Isolation exercises force you to work one muscle at a time. As a result, you can concentrate on each muscle without worrying about it involving another muscle. Isolation is vital when trying to build your best body.
Second, the isolation principle is excellent for targeting a particular body area.
This is especially true when you use isolation techniques with supersets and tri-sets, which maximize fatigue. This technique has been shown to cause more metabolic stress, which helps increase muscle size. These isolation moves help isolate your chest muscles during a bench press workout or your quadriceps muscles during a squat exercise.
Third, you can also use the isolation principle for injury recovery.
Even though isolation moves are not as good as compound exercises for gaining mass, isolation moves allow you to focus on one specific muscle. This has proven helpful to people who are just recovering from an injury or have a knee that needs to recover faster. For example, suppose you have a knee injury and must avoid using compound movements for a while. In that case, isolation exercises are better because they will help your leg muscles without injuring the ligaments or tendons in your knees.
Fourth, the isolation principle is perfect for both men and women.
That is because isolation techniques are not dependent on testosterone levels for growth. So isolation exercises have been proven beneficial for women because they do not get the same results from compound moves as men do.
Fifth, the isolation principle helps to build your body faster without causing damage and injury.
This is especially true when you use isolation techniques correctly, so you can still gain muscle from isolation exercises even though isolation isn’t as efficient at building your overall mass as compound exercises. Isolation exercises allow you to focus on a specific muscle within a group without involving other muscles. When you use isolation techniques correctly, isolation exercises can help build your body more efficiently and work better with compound movements for maximum results.
Sixth, isolation exercises can be used even by people not experienced in the gym.
When you use isolation techniques correctly, isolation exercises can help build your body more efficiently and work better with compound movements for maximum results. Even though isolation moves have less overall mass involved in the workout, isolation is a great way to maximize the most from each exercise you perform.
The last word on the isolation principle and how to use it to make bigger muscles
The isolation principle is perfect for getting your muscles toned and ready for a summer body. It’s not just cardio that gets you in shape. It’s also working out those hard-to-reach areas of your body with targeted exercises. If you haven’t used this principle before, now might be the time to start! What has been your experience? Let us know in the comments below.