Single joint strength exercises appear to be taking a beating lately with a lot of negative press and comments. This is happening in the fitness industry where losing weight seems to be the main factor addressed. In this case there is no questioning the fact that multi-joint exercises are superior.
But then, single joint strength exercises were never intended for use in losing weight. Multi-joint exercises are more effective in this area but not necessarily with high-intensity.. But, most people – even athletes, are not prepared for higher intensity compound strength exercises without first doing single joint exercises to prepare the body.
In the sports field multi-joint exercises with high-intensity also seem to be preferred. The reasons here however, are quite different. The multi-joint exercise are used for developing a foundation and as a means of increasing strength. But high-intensity is not more effective for developing coordination and all-around strength.
Those who criticize the value of single joint exercises appear to not understand what single joint exercises can do to improve compound or multi-joint exercises. Single joint exercises play many roles in developing athletes that are able to perform on a high level for many years. With the right kind of single joint exercises you can also improve athletic performance greatly.
For example, if there is a specific muscle weakness, (which there typically is with most athletes when it comes to skill execution) single joint exercises can take of the problem much more easily and effectively than doing compound exercises. Understand that compound or multi-joint exercises do not fully tax all the muscles involved for greater strength. In other words, you cannot concentrate on any one single muscle group when you execute a whole multi-joint exercise.
Perhaps an even more important reason why you need single joint exercises is to develop a strong foundation prior to doing multi-joint or high-intensity exercises. This is an often overlooked factor but yet, it is the key to the greatest improvement possible over the years and for the prevention of injury. High-intensity multi-joint exercises do not do this!
In addition, single joint exercises as used in the 1 X 20 RM strength training program, strengthen the muscles and movement pattern in the same manner as used in execution of the competitive skill. This is known as specialized training. Multi-joint exercises cannot do this with the same precision.
With the use of specialized single joint strength exercises you can improve the execution of a skill much more effectively than with any other type of exercises or program. In essence, you duplicate the neuromuscular pathway and strengthen the muscles in the same manner as they are involved in execution of the skill. Only a few compound exercises are capable of doing this.
Unsuccessful or weak execution of a skill is often due to a weakness or breakdown in a specific joint action. When corrected and enhanced, the entire skill is improved. You would never be able to do this if you did the entire skill or exercise all the time and could not isolate the single joint muscles and movement in question.
Another reason you should use single joint exercises, as in the 1X 20 RM strength training program, is to create a specific local effect. This is when the exercise is known as a local exercise. The objective here is to not only develop strength or muscular endurance in a particular muscle, but to improve the function of some of the muscle enzymes as for example, their oxidative capacity.
Doing this helps improve the muscular endurance of the specific muscles. For example, by using the knee drive exercise you can enhance the ability of a long-distance runner to continually drive the thigh forward and maintain the same stride length and speed for the entire race.
There are even more reasons for including single joint exercises but these examples should suffice. Do not ignore these exercises but use them to your advantage to become a better athlete. This does not mean you should not do multi-joint exercises. You should, but use a sound progression beginning with single joint exercises.
For more information, see Biomechanics and Kinesiology of Exercise and The Revolutionary 1 x 20 RM Strength Training Program