You’ve probably heard about compound exercises and wondered a few questions. why? How can we do compound movements and get them into our routines? This post answers those questions, explains the importance of compound exercise and shares a few simple compound exercises you can do no matter your fitness level.
Compound vs Isolation Exercises
Weight training has several components that can be applied to clients. As a fitness professional it’s obvious not every exercise is right for everyone. What works for some clients may not work for another if they have the same goal. Every body reacts differently to exercises. Aside from body reactions, different exercise methods produce different results in different situations. Generally speaking the two main exercise types are compound and isolation exercises. Compound exercise targets multiple large muscle groups at once. Isolation exercise isolates the body’s individual muscles only.
Benefits of Isolation Exercises
Activate muscles. Sometimes muscles need more encouragement when trying new things. We can use isolation during warm up and starting an exercise routine to help our glutes to stimulate our muscles. Isolate the muscles. Depending on your goals you can target specific muscle groups for your exercises — like your abs and thighs. It’s an isolation exercise that focuses on this muscle activation. Good training style splits.
Benefits of Compound Exercises
Build strength. Compound exercise increases overall strength and allows for faster weight lifting. Bonus: Most compound exercises increases strength. It’s meant to get into daily routines. Compound exercise focuses on functional fitness, simulating real, everyday life and activities to increase overall strength and efficiency. It’s efficient. We can’t always take up the precious time of the day for exercise. Compound exercise can build muscles in short periods. More energy usage.
Hypertrophy
Compound exercise is a powerful tool for hypertrophy or muscle growth. By working multiple muscle groups at once, compound exercise stimulates more muscle tissue, resulting to muscle growth and strength. This is because compound exercise recruits more muscle fibers, both fast-twitch and slow-twitch fibers in many muscles which are responsible for force and endurance. Compound exercise also causes more muscle damage which is a key factor in muscle growth. By incorporating compound exercise into your workout routine you can expect to see big gains in muscle mass and strength over time.
Time Efficient
One of the biggest benefits of compound exercise is time saving. By working multiple muscle groups at once, compound exercise allows you to do a full body workout for one muscle group in a fraction of the time it would take to do isolation exercise for each muscle group. This is good for those with busy schedules or limited time to work out. Compound exercise is also more efficient than isolation exercise, it requires less equipment and setup time. By incorporating compound exercise into your workout routine you can save time and achieve your fitness goals.
Elevated Heart Rate and Calorie Burn
Compound exercise is also a good way to elevate your heart rate and calorie burn. Because compound exercise works multiple muscle groups at once, it requires more energy and oxygen to perform which can result to significant increase in heart rate and calorie expenditure. This is good for those who want to improve their cardiovascular fitness or burn fat. Compound exercise also has longer afterburn effect, meaning your body will continue to burn more calories and at an elevated rate even after the exercise is done. By incorporating compound exercise into your workout routine you can expect to see improvement in your cardiovascular fitness and weight loss.
What is Compound Exercise?
“Compound exercise is a multi-joint movement that works multiple muscles at once,” he says. The quadriceps and lower hamstrings, the squats and glutes engage the same core muscles and lower limb muscles. Not only is a squat an exercise that targets multiple muscle groups but it’s also an example of multi joint exercise. You don’t need to go through thousands of similar steps to use it. Compound exercise varies in nature from typical, creative, complex and very demanding.
When to Use Compound Movement
The most common way to implement compound exercise on the program is after warmup but after isolation exercise or other addition lift. For example you need to use more weight on the barbell back squat so you can lift the weight. Doing the same workout on the last part of the session after the 3rd and 4th exercise will make the starting position of the lifting difficult for you and increase the risk of getting injured if you’re already fatigued to maintain the best possible position.
The Compound Exercises
How do you get stronger by doing compound exercise in your workout routine? Here’s Assall’s pick of the best compound exercises for exercise and full body movement for the biggest bang for your buck.
Barbell Bench Press
Compound exercise like barbell bench press is described as upper body exercise. These exercise strengthens the chest, triceps and shoulders. Three muscles working together which is highly valued. The joint used during a flat bench press is the elbow and shoulder. The shoulder abduct and adduct and the knee bend. The fusion multiple joints produces several musculus fibres.
Beginner Compound Exercise Workout
Do 3 sets each with light weight like Neo-Ybel. You can start with YBell Arcs for more muscles for new weight users or for lighter weight. Keep your legs in position. One set. Two sets of two. Three sets.
Shoulder Press
How: Place lower body on the bar on the bench with elbows up. Take a breath. Press barbell overhead and hold chest up. Lower the weight on the shoulder and repeat.
Why compound exercise?
Compound movement can be used as part of a workout routine to achieve fitness goals by building muscle and working multiple muscle. It helps to lose weight with muscle training by targeting different muscle group for strength training. July 27, 2022.
Can you build muscle with just compound exercise?
Compound exercise is efficient. More testosterone means more strength. Think of compound lifts as a squat. You balance your barbell in a trap.
What if you only do compound exercise?
Is compound exercise good? So far it’s okay. But compound exercise can build muscle and strength. These supplement stimulate the production of growth hormone that helps entire body to build muscle and burn fat. October 28, 2022.
