Why Compound Exercises Are The Best

When it comes to gaining significant amounts of muscle mass we all are recommended to concentrate all our attention and efforts on compounds exercises. In this post we gonna explain why basic exercises are largely performed by almost all bodybuilders, while isolation are left apart.

Regardless of reason you are in the gym- bulking, cutting, increasing strength-  full body movements can help you achieve any of these goals. Meantime, isolation exercises are great for minor tweaking but definitely will not help you with gaining overall weight.

Most probably you are familiar with some popular forms of compounds exercises, but we give you below a list of best 15 full-body exercises that bodybuilder should know and do:

1. Front Squat- quads, hamstrings, core, back, shoulders

http://youtu.be/tlfahNdNPPI?t=14s

2. Back Squat- quads, hamstrings, core, back, shoulders

http://youtu.be/SW_C1A-rejs?t=15s

3. Barbell Thrusters - quads, hamstrings, core, back, shoulders

http://youtu.be/0MBm18WYP_Y

4. Kettlebell Swings - quads, hamstrings, core, back, shoulders

http://youtu.be/0_XjJjLc7NE?t=6s

5. Conventional Deadlift - quads, hamstrings, core, back, shoulders

http://youtu.be/JKYnXh9je7E?t=48s

6. Sumo Deadlift - quads, hamstrings, core, back, shoulders

http://youtu.be/aJ1s-HzgGeQ

7. Romanian Deadlift - quads, hamstrings, core, back, shoulders

http://youtu.be/5eZA_QDy9cY

8. Flat Bench Press (Dumbell or Barbell) - chest, core, arms, shoulders

http://youtu.be/PN_-Y2kpCQo?t=6s

9. Incline Bench Press (Dumbell or Barbell) - chest, core, arms, shoulders

http://youtu.be/DbFgADa2PL8?t=16s

10. Decline Bench Press (Dumbell or Barbell) - chest, core, arms, shoulders

http://youtu.be/OR6WM5Z2Hqs?t=6s

11. Push Press - shoulders, quads, hamstrings, arms, core

http://youtu.be/UeTXdlYdC2U?t=15s

12. Power Cleans - shoulders, back, quads, hamstrings, arms, core

http://youtu.be/_LpPUmrKEg8?t=5s

13. Hang Cleans - shoulders, back, quads, hamstrings, arms, core

http://youtu.be/WCdhjfg7fv4?t=5s

14. Back Rows (Dumbell or Barbell) - back, shoulders, arms, core

http://youtu.be/p8d2pFLDkEs?t=4s

15. Pullups (All Variations) - back, shoulders, arms

http://youtu.be/_kGoGFsLi1Q

So, let’s see why compound exercises should be a priority while isolation can be delayed for other times.

1. Compound exercises involve in work much more muscle fibers than isolation do.powerful_workout_exercises_bsm

A compound movements such as bench press stress out a number of muscle as triceps, pecs muscle, deltoids and also using the core for stabilizing. Let’s take for example an isolation movement like kickback. It work out  only your deltoid, which is too far of what you want to achieve.

Knowing this, what would be your option if you were to choose between these two exercises? Definitely, you pick up a bench press since it’s more rewarding in term of number of muscle you manage to workout out simultaneously.

2save time in the gym. Less time spend in the gym

Of course you are a busy person, like most of us are. So, your time is limited and you don’t have to much of it to spend in the gym, unless you are a professional bodybuilder.

The second reason for choosing full body exercises is that you train more muscles lifting less, saving time this way. Following a workout program consisted of basic movements means that 2-3 exercises performed 3 times a week are enough to cause noticeable growth in muscle mass.

Isn't this good enough to still want to do isolation exercises and lose you precious time in endless trainings? Hopefully you answer is not.

3. Compound exercises cause more growth hormone release

Lift harder if you want to trigger a powerful anabolic process that gives in turn more muscle growth. Contrary to this, catabolic is the one that “eats” muscle and usually occurs after 45 minutes of training or in the morning.

A short full body workout is better not only because of number of muscle hitted, but also due to high release of anabolic hormone as well.

overtraining4. No risks of overtraining

Including compound exercises in your workout is gonna shorten it in half, while promoting great results. This fact is a good base for not getting overtraining and working out in vain.

When overtrained  you stack in a development stage when no further improvements are seen. The worst part is that overtraining comes in hand with injuries and this is definitely what you want.

5. More time for stretching, cardio and other fitness activitiesStretching-bodybuilder

Stretching before and after workout is paramount for your health and effective workout. Doing a lot of isolation exercise may limit you in time, so you can be tempted to skip stretching out. And this is bad.

By doing compound exercises you manage to keep your training short but effective and also be able to perform stretching as required. Also, you can add any cardio exercises if you goal is not only to build muscle, but also to burn fat.

Conclusion

Next time you are in the situation to set up an workout program and doubt which exercises to include- make your choice for compound exercises. Such an workout is short, hit a big number of muscles at once and allow you to spend some time cardio as well. Do so, and you will be sure you are making the most out of training.

 

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About Ella

Building muscle is what i like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me on my G+ or Fb page.

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