Ask Rocco: Trapped in Isolation
A local woman asks why Rocco recommends isolated movements so often. He tells her why these movements have a sculpted leg up on compound moves such as squats for beginners.

Question: We all know that compound moves such as squats, deadlifts, pull-ups, dips and presses do the most for the body by working multiple groups at one time. Why do you so adamantly recommend isolated moves on machines over the beneficial compound moves performed with free weights? Also a machine dictates the range of motion and sets up a person for injury by not stressing the stabalizer muscles. Do you not think a workout with free weights is a better benefit?
- Robin

Answer: First, there is something called spell check on your computer. It would be wise to use before trying to reprimand me about “s-t-a-b-i-l-i-z-e-r” muscles. I don’t so adamantly recommend isolated movements, I specifically recommend “beginners" - did you read that? Here, let me write that again for you, “beginners” and now I will spell it for you, "b-e-g-i-n-n-e-r-s" - to not use squats or deadlifts in the beginning phases of their training because of the very same reason you’ve stated. Many stabilizer muscles are smaller muscles and would be benefited by working on a hip sled or leg press first before playing a balancing act with weight on your back.

And just to clue you in, cavewoman, most individuals don’t have the genetic make up (long legs, long femurs, longer torsos and the like) to be performing squats and dead lifts because of the nice array of injuries that can happen. The list is a little long to write so I’ll let you do that research. So, yes, I do and will always will advocate beginners to utilize machines to help get their bodies used to pushing weight. If I didn’t, I would absolutely be negligent in my practice, unlike the cave dwellers who hide in the gym and recommending irrevocable damage to youthful knees, backs and necks. Stop reading the glossy vitamin catalogues, posing as exercise magazines and get a clue. Thank you and have a nice friggin’ day.

Rocco Castellano
		About the author:
		Rocco Castellano is a contributor for Cincy Chic as well as the co-founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at askROCCO.com . He is certified by the National Academy of Sports Medicine and has written askROCCO Uncensored v1 available at bookstores everywhere. To submit your fitness question click here.

Last update: 20-08-2007 15:07

Published in : Magazine Items, Health