Benefits of compound strength training
Short on time for workout? Add compound exercises
What are they? How to do them? And what are the benefits? Read on for a comprehensive guide.
We are big fans of compound exercise, Not only are they an efficient use of time saving at the gym but they have been proven to be effective in helping you increase your performance. We’ve included some of our favourite videos of these exercises in the article.
Comparing Compound Vs. Isolation Exercises
Weight training exercises may be classified as either compound, which involve multiple joints and more than one muscle group working together (examples of compounds include the deadlift, bench press, and overhead press), or isolation exercises, which are exercises that isolate an individual muscle group only (such as bicep curls, triceps pull-down or calf raise).
For workouts that are time-efficient, compound lifts are hugely beneficial because as little as 8-10 compound exercises can stimulate all the major muscles in your body at once. Compound lifts produce the change that is greatest in body composition into the shortest time, and have the added advantage of helping to develop the human body proportionately.
Since compound exercises require making use of multiple joints, more muscle tissues are activated and recruited per compound exercise than with other exercises.
As an example, the deadlift is an exercise that activates multiple joints Both the hips and knees are working to execute the movement, triggering several connected muscle groups at the same time, such as the glutes, hams, quads, lats, traps, deltoids, and the full number of grip and core muscles!
Having said that, the biceps curl is a single-joint exercise since only the elbow joint is moving. The biceps curl only works one major muscle and it is an exercise that is isolated. If you are strapped for time and hoping to get the most from your exercise routine then isolation exercises are not the most efficient however they do have their uses in a training regime.
The simplest way to have a quality workout that hits multiple muscle tissues is through compound exercises, even without heavy weights. Compounds performed with even just a barbell and body weight, in a high-rep routine, can provide a total-body, muscle-building workout.
An additional benefit is the fact that compound lifts also increase strength that is overall a lot more effective than single-joint, isolation exercises because they signal the production of large concentrations of testosterone and human growth hormone.
Some peoples fears with compound is that they are for body builders wanting to get big but the majority people don’t need to worry about that. Women, especially, do not often possess enough regarding the hormone testosterone to accidentally build large, bulky muscles simply by following a weightlifting routine that is full-body.
Overall, isolation exercises do have a place within an overall exercise regimen, especially for body sculpting—but if your schedule only permits a short amount of exercise time, compound workouts by far give the best bang for your time.
Compound Exercises For Huge Results
For a compound that is powerful, consider incorporating these exercises to your routine. You can use heavy weights, and on occasion even scale down to just body weight if needed.
Many people say that the deadlift is one of the most important exercises for the lower body, but it is also an incredible builder for the upper-body so if you needed to choose between the squat and the deadlift for all-around strength training, the deadlift dethrones the squat.
Dumbbell Shoulder Press
The overhead shoulder press is excellent for developing the shoulders, upper back and neck, as well as toning the triceps. The overhead press can additionally be performed with a barbell.
The deadlift’s importance in lower-body muscle building can not be overstated, but it is also an incredible builder that is upper-body so if you needed to choose between the squat and the deadlift for all-around strength training, the deadlift dethrones the squat.
Tied for the kingship of lower-body exercise, the squat are at the top of the list among the compound exercises that are best.
Along side squats and also the deadlift, lunges rock for lower-body development and strength-building, hitting the hamstrings, quadriceps, glutes, abs, and back at one time.
Barbell Bench Press
Watch the muscles of your back and chest develop and take shape in no time doing these exercises for the rear. Additionally, you will be impressed with how toned your arms will become without doing even one biceps curl
It is best to ease into compound movements over a period of a few weeks, creating good habits and technique before upping your weights. As you progress in strength and technique, extra sets of each and every exercise and more weight can be added.
You will soon find out the best way to structure your fitness routine. Maybe 2 days a week you go light and only do six reps exercises, 2 sets apiece, and one day a week you go heavy, adding weight but only doing half the exercises, with additional sets apiece.
Compound exercises are proven, time-efficient muscle builders, therefore the next time you are tempted to back out from the workout due to time concerns, remember that you need to be working smarter, not longer. Coupled with a great amount of sleep, clean-eating principles, and a attitude that is positive you’ll see huge improvements in your fitness level!
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