It just seems that the more "real world" a movement is, the better it works.
Compounds trump Isolation
Free weights trump machines
Fast trumps slow
Makes sense from an evolutionary physical resource conservation perspective.
There are a couple of theories.
One is how an exercise excites the nervous system or NMA (neuromuscular activation). This creates a hierarchy of exercises from best to worst that goes:
(from best to worst)
Moving the body through space
DB compounds
BB compounds
Free weight isolation
Non variable resistance machine compounds
" " " " isolation
Variable resistance compounds
Variable resistance isolation exercises.
Basically, the more real world, the better.
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