Exercise & Training,  PFIT TIPS,  Uncategorized

More BANG for your PAIN!

This is what I think of when I think of powerlifters. I think of fat guys who like to lift big weights and eat whatever they want. But we can’t let a few fat guys turn us off from powerlifting because powerlifting exercises have some serious perks.

Think about it. Why do 3, 4 or 5 different exercises when you can do ONE exercise that works 3, 4 or 5 muscle groups all at once?

Although exercises that concentrate only on one muscle group has its place, people are missing out if that’s all they’re doing. Not only does it take more time to isolate different muscles out, there are other benefits you miss out on if you’re only working one muscle at a time.

Get More Bang for your Pain
I’d be lying if I said working out doesn’t hurt. I used to always say “It hurts so good” and that really is true. Once you experience the burn, you start to associate that burn to feeling fit. However, if I can combine exercises so I “can kill a few burns with one stone”, then I’m  all over that!

Strengthen Your Whole Body
Isolation exercises mean you are basically shutting down all other muscle movement to work that one specific muscle. When you work several muscles, it requires core strength and stabilization. This means each multi-joint exercise not only strengthens each muscle targeted, but it is also working supporting muscles too.

Burn More Calories
In addition, it takes a lot of work to exercise multiple muscle groups so you burn more calories. So, instead of doing 45 minutes of cardio and 45 minutes on weight machines, you can incorporate more multi-joint exercises and boost calorie burn calorie burn while lifting weights.

This is why we do so many mutli-joint exercises in our BCx boot camp programs, like the one Cristina McDaniel is doing here. This type of training has been proven to deliver the best results for fat loss, while also sculpting muscle, in the least amount of time.

Still not convinced?
If that power lifter pic is frightening you remember what Steve says, “You can train like a powerlifter and eat like a ballerina, and you’ll look like a ballerina”. You simply look like you eat more than how you train. So unless you eat copious amounts of food and protein, don’t expect to blow up and develop huge bulky muscles. Eat lean – and look lean.

6 Multi-Joint Exercises to Add to Your Routine:

See how many isolated exercises it would take to work all the muscles in one multi-joint exercise.

1. Push-up – Chest, Shoulders, Triceps & Core
OR do chest press, tricep extension, front shoulder raises and plank.

2. Pull-up – Back, Biceps and Core (Click HERE to learn modifications)
OR do Lat Pull Downs, Bicep Curls and Plank

3. Clean And Press – Shoulders, Traps, Quadricpes, Glutes, Hamstrings, Calves & Core
OR do Traps, Shoulder Press, Squats, Straight Leg Deadlifts and Plank

4. Thruster (Squat Press) – Shoulders, Quadriceps, Hamstrings, Glutes, Calves & Core
OR do Shoulder Press, Leg Extention, Ham Curls, Glute Machine, Calf Raises and Plank

5. Overhead Walking Lunges – Shoulders, Quadriceps, Hamstrings, Glutes, Core & Calves.
OR do Leg Extensions, Ham Curls, Glute Machine, Shoulder Press, Calf raises and Plank 

6. Barbell Deadlift – Hamstrings, Core
OR do Hamstring Curls, Back Extension and Plank 

Powerlifting photo from Project Goliath
More Bang for the Pain photo by Misty Lundeen
Photo of Cristina McDaniel by BCx Boot Camp

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


  • Chris T.

    How much of a disservice do you do to yourself if you don’t periodize your workout very much? and….How much of an effect do you think the type of calories (protein vs carbs etc) you consume affects weight loss, or is it mostly calories in/calories out in regards to a normal diet?

    • Bonnie Pfiester

      By definition, periodization is too ambitious and broad. Depending on sports specificity, periodization can mean contradicting things. That being said, it depends on your goals. If you are in a maintenance phase, periodization can still be utilized, but may not be benificial. If you’re ramping up your training for an event, I can’t imagine any other way to train other than utlizing the principles of periodization.

      On diet, with regards to weight gain (stored energy), science dictates IT IS ALWAYS calories in vs calories out. It’s impossible to store energy with out calories being in surplus. Our training, nutrition/supplementation, and genetics will determine if that stored energy manifests itself as lean mass or adipose tissue. 🙂

      • Chris T.

        Thanks Bonnie. I really enjoy your blogs…very insightful, yet very easy to understand and very applicable.

  • Tanya Montgomery

    Great blog post as usual Bonnie! I definitely enjoy multi-joint exercises WAY more than isolation exercises. =)

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