In The Truth About Six Pack Abs, Mike Geary explains the metabolic effect of full body training. Weight training exercises can be broken down into either compound lifts or isolation lifts.
Compound lifts (or multi-joint exercises) work several muscle groups at once.
Isolation lifts (single joint exercises) usually focus on one particular muscle group.
As compound lifts work several large muscle groups at once, they burn more calories and stimulate greater release of fat burning and muscle building hormones. Some examples of multi-joint exercises include squats, deadlifts, presses, lunges, etc.
There are 24 multi-joint exercises in The Truth About Six Pack Abs that Mike explains clearly how to do and with pictures.
On page 35 of The Truth About Six Pack Abs, Mike says:
“The reason they (multi-joint exercises) bring out your abs better is due to creating metabolic changes in your entire body that assist in reducing your body fat so you can better see the abs you have.”
He’s right… after doing any one of the 24 multi-joint exercises, my heart rate goes up, breathing is heavy and I break out in sweat! I focus the majority of my weight training workout on multi-joint free weight exercises like those recommended in The Truth About Six Pack Abs. Less time is spent on single joint exercises like bicep curl and tricep extension. I’m definitely a lot stronger and leaner now after switching to multi-joint exercises.