
What Are Isolation Exercises?

Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. These exercises are often performed with the commercial weight machines found in health clubs. The idea is to isolate one muscle group and move from from one machine to the next until you "work" your whole body. Isolation exercises are frequently used in physical therapy clinics and rehab centers in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases.

Why Use Compound Exercises?

For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle groups. . .

means more calories burned during exercise.
simulates real-world exercises and activities.
allows you to get a full body workout faster.
improves coordination, reaction time and balance.
improves joint stability and improves muscle balance across a joint.
decreases the risk of injury during sports.
keeps your heart rate up and provides cardiovascular benefits.
allows you to exercise longer with less muscle fatigue.
allows you to lift heavier loads and build more strength.
Examples of Compound Exercises

Kettlebell Swings
Shoulder Press
Pull Down
Pull Ups
Push Ups
Chest Press

Why Use Isolation Exercises?

Isolation exercises are often recommended to correct muscle imbalance or weakness that often occurs after an injury. Isolating a specific muscle is sometimes necessary to get it to activate and increase it's strength. Often, after an injury, a muscle becomes weak and other muscles compensate for that weakness. If you never retrain the injured muscles to fire properly again, it may set up a biomechanical imbalance that is difficult to correct.

Even if your weakness isn't noticeable because other muscles are compensating, imagine how much stronger you would be if all the muscles were firing at maximum contraction. That alone is a good reason to occasionally do isolation exercises.

Another reason to perform specific isolated exercises is to increase the size or bulk of a specific muscle group. If you want big biceps for your spring break beach vacation, you'll probably want to add some bicep isolation work to your regular exercise routine.

Most healthy athletes will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed.

Examples of Isolation Exercises

bicep curls
tricep kickbacks
lateral raises
front raises
rope pull-downs
leg extensions
hamstring curls
calf raises

The Bottom Line:

If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs.

EXERCISE AND INTENSITY LEVEL, what it means too you!

Exercise intensity is defined in several ways—by measuring heart rate and oxygen consumption or by how an individual feels when performing an activity.





Moderate is 55-69% MHR.
An individual's maximum heart rate can be estimated by using the formula: 220 &150 age in years = MHR. Pulse rate can then be monitored while an exercise is being done and the % MHR calculated to assess intensity.

Rating of Perceived Exertion


Level of Intensity RPE Physical Cues
Light Easy Does not induce sweating unless it&39s a hot, humid day. There is no noticeable change in breathing patterns.

All activity whether done at a light, moderate, or high level of intensity expends energy, so remember...intensity is simply the amount of effort you give in any exercise endeavor.


I remind myself daily of my good fortune and blessings, I remind myself that because as a child I had a mother and father that loved me and instilled in me very valuable tools for life and for achieving. As I start each new day I ask myself these six simple yet defining questions whenever a new challenge presents itself. I call this "My six."

1) My cause- Having a goal and a plan on how to achieve it is a huge driving force in my life. I believe in achieving simple goals first leading up to the main objective. Attacking any goal this way simply allows for success and reward.

2) My passion- Fitness and competition are without a doubt a strong passion that I have. My health is my greatest possession. I cherish it and thrive on discovering new ways to achieve overall physical and mental health. My years after professional boxing have been filled with educating others in the benefits of a fitness lifestyle.

3) My diet- Food is fuel, plain and simple. Without a doubt you are what you put in your body. The reflexion in the mirror is all the proof of this you need. I enjoy cheating with tasty treats, however ultimately I stay true to eating clean.

4) My workout- For anyone that reads my site regularly, you know the answer to this. My training preference is my H.I.G.T ( high intensity group training ) program. Heavy weight, multiple exercises, up to four performed back to back with little to no rest.

5) My stuff- I have come a long way from living in a dingy studio apartment on seventh st. in Allentown PA. driving a beat up used car. Through hard work, belief in myself, and some luck I have done good for myself. I remind myself daily of the harder times of my life. It keeps me sharp, motivated, and excited about the future.

6) My style- Yeah I am a jeans and T-shirt guy, but that isn't what I mean by style. By style I mean my way of living life and seeing the world as a grown man. I believe in honoring my wife and our marriage vows. "Honor and Respect, baby."
I believe in loyalty and commitment. I dream "big" because that's the only way I can. I believe each and everyday I will be better. I feel sad for those that make excuses for not believing the same. I don't hold grudges and I don't hate, I will not carry those burdens. I love my boxers, Zoe & Hayden, the quest for adventure and loyalty that they posses, I believe are traits every human should also strive for. I have heroes that I admire and try to be like, they are my parents. Without them I could never be the man that I am today!


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Take Fish Oil

Don't Go To Failure
It's OK to do it in a couple of workouts per month, but routinely hitting the wall will damage your body's ability to recruit your strongest muscle fibers and will deplete your protein and carbohydrate reserves. Instead, cut off your sets one rep shy of the most you could do with perfect form.

Drink A Post-Workout Shake
Chugging a mix of high-glycemic carbs and whey protein as soon as you're done lifting stops muscle breakdown right away and begins repairs. Look for a powder that offers a rough ratio of two grams of carbs for every gram of protein.

Get Wet


Phelps breaks 200 free world record by nearly a second

Michael Phelps is looking to become the most decorated Olympian in history, vying for eight gold medals in a single Games. Here's a preview of what we can expect from this super American swimmer.

Michael Phelps climbed out of the pool, unzipped his skin-tight suit and ambled over to chat with his coach.

"Well, you're tied," Bob Bowman reminded him.

"That's pretty cool," Phelps replied.

Yawn. This guy is making monumental feats look ridiculously easy.

Phelps etched his name with Mark Spitz and Carl Lewis among the winningest Olympians ever with his third gold medal and third world record in as many days.




A Cup of Joe



A Spoonful of Honey



A Bowl of Yogurt



A Glass of Chocolate Milk



TRIUMPH OF THE HUMAN SPIRIT.....Yes you can!!!!!!

Even In the most unlikely places if you look hard enough you will find it. If you listen, I mean really listen, you can hear them tell their stories. If you pay attention you may even learn what it takes to find your own sucsess. Stories of hard work unbelievable acts of sacrifice and commitment. Emotional tales of achievement and perseverance.

These people, these places I am speaking of are all around you. Every human being has a story to tell. These things I speak of don't just happen on the playing fields and in stadiums. They don't only happen on the courts, pools and gymnasiums. No in fact these stories of human excellence I am talking of also take place in our everyday lives.

Other people from all walks of life are our best source of inspiration, because this I promise you. No matter how hard you have worked or sacrifices you made. You better believe some one has worked harder and sacrificed more. The tough times you have gone through, some one has experienced worse.

You can learn allot from others if you take the time to listen, hear their stories and find inspiration in the heart and triumphs of the human spirit. Now go achieve your dreams.


The Perfect Body Formula










