The Critical Component Your Lunges Are Missing

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How multi-planar movements completely change your workouts - and your fat loss.

I let Kareem do it again.

After dealing with the excruciating pain of his fingers jammed into my radial nerve (on video no less) my arm hurt for three days straight. Such is the price of treatment.

Every time this (admittedly brilliant) physical therapist works on me, it’s the same: pain during treatment, pain after. However, each time the residual pain is less and less. After the elbow tendonitis treatment you saw in my last blog post, I was actually able to use my arm again in under a few hours—a marked improvement. Here’s the video I’m talking about:

Inspired by the progress, I  decided to drive down to Pennsylvania this weekend and get abused again. Of course, there are hundreds of qualified physical therapists in New York, but I am a bit picky with who treats me, and I trust Dr. K with my very valuable arm, so the drive is no big deal.

In the video below, Kareem and I talk a bit about the origins of and differences between our individual training methods, and specifically why I’m leaning a lot from having access to his new program.

In that video, Kareem talks a lot about multi-planar movement. We didn’t really get overly scientific, and I think most people pretty much get the gist, but let’s just quickly cover some stuff.

When we’re discussing planes of bodily movement, we’re really talking about three types of movement, all relating to one of the following planes:

  • Sagittal – movement forwards and backwards
  • Frontal – movement side to side
  • Transverse –rotational movement

It’s obviously inconvenient that the frontal plane has nothing to do with moving towards the front, but one learns to accept the occasionally annoying nature of anatomical terminology.

So let’s look at some exercises.

The lunge which Kareem demonstrated is a movement in the sagittal plane, as is a bicep curl. Something like a lateral raise would be a movement in the frontal plane. Twisting crunches and wood-choppers would be exercises in the transverse plane.

Now, all of those exercises are awesome, and if you’re skilled at programming you can use them and create something that will yield exceptional results. However, as you no doubt noticed, those movements are all uni-planar.

Kareem and his program Double Edged Fat Loss rely heavily on multi-planar movements for fat loss (more in the video below). What I love about multi-planar movement is that they can actually placed into any other program.

Check this one out!

As I mentioned in the video, one of the cool things about multi-planar movements like the spider lunge recruit multiple muscle groups… but the same can be said of full body movements such as a squat-to-press.

Where these exercises hold true value is their ability to increase neurological efficiency and varied types of recruitment.

Moving in multiple directions at once strengthens the connections between mind and muscle; that is, enhances your connection to your nervous system, and allows for more powerful contractions over time.  The end result is a stronger connection with your nervous system, and greater fat loss.

Personally, my favorite thing about DEFL is the fact that it contains so much information–it’s not just a training program, it’s really an advanced course study in fat loss and exercise.

If you want to increase your knowledge base as I have, please take advantage of Doctor Kareem’s program and invest in what is without question most of the best resources I’ve come across.


About the Author

John Romaniello is a level 70 orc wizard who spends his days lifting heavy shit and his nights fighting crime. When not doing that, he serves as the Chief Bro King of the Roman Empire and Executive Editor here on RFS. You can read his articles here, and rants on Facebook.

Comments for This Entry

  • Sean

    WOW! I totally agree with the multi-planar movements. I am just doing a few of them and they make me more sore than the old boring singular movements. Thanks guys!

    April 4, 2010 at 6:02 am

  • Kristen

    Thanks for posting these videos. My husband and I are in our 6th week of FPFL and started adding in some of the multiplanar moves like the tree chopper lunge and the twisting bent over barbell row. We liked it so much we ordered Kareem's grand opening special membership. I have to say at first glance your workout schedule and descriptions are much easier to understand than his. We haven't really gotten into DEFL yet but we have been enjoying FPFL. You have a great program!

    March 28, 2010 at 11:59 pm

  • Ylwa

    First of all - love the ghetto-fab outfit you've got going on here. It really appeals to the kids. And is that a watchie-talkie? Heavy. Coming from a background of dancing, what I really like about mulitplanar movements, apart from being extremely functional, is that they also challenges you more in terms of coordination which usually is a forgotten piece when it comes to lifting weights. But no less important. We all have those big bulky guys at the gym who are huge but barely can walk across the floor without walking in amble. Not cool

    March 28, 2010 at 7:38 am

  • Brady

    Great post and some great info. Super Sets rotationally based is a great idea!! I know in athletics coming from a football background being able to go through a majority of planes is very important and I got some great ideas from this! Thanks!

    March 23, 2010 at 12:40 am

  • Chuck

    Great info! and I like that you don't go "screw that, my method is THE best and you've got nothing to teach me, dude!" Instead you try to combine both methods, which is also why I got DEFL as soon as it was released. Keep up the good work Chuck

    March 20, 2010 at 2:59 pm

  • Cathy

    @Vikie - Hi Vickie, Nice to see that there is some one else my age (turning 52 in August) that is on a mission as well. I finally decided to take this weight lifting more seriously than in the past. In the past I would do a 90 day program & then just go back to an on and off again practise. Now nearing the 90 day mark, I am adding more challenging excercises & my interest is soaring like never before. The platnar excercises really add a whole new dimension. I love the fact that there is more efficiency in less time. Cathy

    March 18, 2010 at 3:42 pm

  • Donna

    The multi-planar movements look great and makes sense. Thank You Guys!! :)

    March 18, 2010 at 6:51 am

  • Dr. K

    @Jessica (in Aussietraylia) - Hey Jessica, just thought you'd like to know you made you me smile - I love aussies - can't beat the sense of humor! sure.... yoga is mobility focused DEFL builds mobility but is intensity based Yoga stresses your aerobic system and is good for relaxation + mobility DEFL is good for higher level mobility needs they both have a great role in your fitness success, but i'm someone who believes in time efficiency, and i find stuff like this keeps me in better shape while building 'functional' (everyday for an active person) mobility they're both great, but I hope this sheds some light on the situation... stay in touch, -k

    March 18, 2010 at 3:48 am

  • Dr. K

    @Sash - Hey Sash, figured I could answer this while I'm here - the bonuses are coming in about a week - enjoy DEFL in the meantime - there's a lot to check out! Thank You - really looking forward to working with you! stay in touch, Kareem

    March 18, 2010 at 3:38 am

  • Dr. K

    @Vikie - That's great Vikie - we look forward to helping you get there!

    March 18, 2010 at 3:36 am

  • Dr. K

    @Deena - Hey Deena, glad you enjoyed this :-)

    March 18, 2010 at 3:36 am

  • Dr. K

    @Andre - thanks Andre! I look forward to working with you... have a great night, -k

    March 18, 2010 at 3:35 am

  • Dr. K

    @Gaelyn McGregor - you're welcome Gaelyn - let me know how it goes!

    March 18, 2010 at 3:35 am

  • Jessica (in Aussietraylia)

    Yikes! Looks like the Princes of Physical Darkness have joined forces! The sadistic evil of a physioterrorist combining with the brutal punishment wielded by a personal torturer??? Flee people FLEEEEEEE - using full multiplanar dynamic body movements in high intensity interval bursts naturally. All teasing and joking aside, this stuff is seriously cool. Watching the videos, especially the cross body twisting spiderman lunge thingamebob along with the mind-muscle neurological connections such movements are promoting, I’m powerfully reminded of a huge number of yoga asanas (poses) which are all about multiplanar body movements and of course the mind-body connection. The fundamental difference as far as I can tell though (and this observation may simply reflect my own pitiful ignorance) is that in yoga you flow between those types of poses and then hold them rather than performing them in dynamic, high rate repetitions. I’d be really interested in any comments either of you have regarding the physical and/or neurological pros and cons of doing these multiplanar movements in those two different forms. (And yes Dr K, I completely agree with you - these coloured security codes are seriously visually challenging. Squint at the screen much?)

    March 18, 2010 at 12:10 am

  • John Romaniello

    Originally Posted By MattyHey, John and kareem great info as always. I got a question. How can I or can I, Incorporate double edge fast loss into final phase fat loss. Have you thought about this? and if it is possible, where in the program can this be done. on interval days? as a warmup to strength days, etc? thanks, Matty Ah, HA! Watch your email this week, I'm going to be email about that. HINT: extra bonus?

    March 17, 2010 at 3:43 pm

  • Matty

    Hey, John and kareem great info as always. I got a question. How can I or can I, Incorporate double edge fast loss into final phase fat loss. Have you thought about this? and if it is possible, where in the program can this be done. on interval days? as a warmup to strength days, etc? thanks, Matty

    March 17, 2010 at 3:13 pm

  • Sash

    hey roman, got the program through your link, when are we getting the bonuses? :)

    March 17, 2010 at 1:37 pm

  • Vikie

    Hi Guys, Love the videos and learned so much I can incorporate into my gym routine. I'm on a mission to have the best body ever in my life at the age of 52 and I've already used a load of stuff from you guys. Getting great results so thank you !!! Vikie

    March 17, 2010 at 11:56 am

  • Deena

    Hey Roman - Love the banter and info you two provided - look foward to more :)

    March 17, 2010 at 10:48 am

  • Andre

    great video and blog...learned a lot of info...thanks a lot.

    March 17, 2010 at 10:45 am

  • Gaelyn McGregor

    I'm going to do my workout with these new lunges -- can't wait to try something new for my lunges! Thanks!

    March 17, 2010 at 9:47 am

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