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 is left apart. Regardless of the 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:
2. Back Squat- Quads, Hamstrings, Core, Back, Shoulders:
3. Barbell Thrusters - Quads, Hamstrings, Core, Back, Shoulders:
4. Kettlebell Swings - Quads, Hamstrings, Core, Back, Shoulders:
5. Conventional Deadlift - Quads, Hamstrings, Core, Back, Shoulders:
6. Sumo Deadlift - Quads, Hamstrings, Core, Back, Shoulders:
7. Romanian Deadlift - Quads, Hamstrings, Core, Back, Shoulders:
8. Flat Bench Press (Dumbell or Barbell) - Chest, Core, Arms, Shoulders:
9. Incline Bench Press (Dumbbell or Barbell) - Chest, Core, Arms, Shoulders:
10. Decline Bench Press (Dumbbell or Barbell) - Chest, Core, Arms, Shoulders:
11. Push Press - Shoulders, Quads, Hamstrings, Arms, Core:
12. Power Cleans - Shoulders, Back, Quads, Hamstrings, Arms, Core:
13. Hang Cleans - Shoulders, Back, Quads, Hamstrings, Arms, Core:
14. Back Rows (Dumbell or Barbell) - Back, Shoulders, Arms, Core:
15. Pull-ups (All Variations) - Back, Shoulders, Arms, Core:
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.
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 a kickback. It works out only your deltoid, which is too far from 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 a number of muscle you manage to workout out simultaneously.
2. Less Time Spent 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 too 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 your precious time in endless training? Hopefully, your 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 the number of muscle hitter but also due to the high release of the anabolic hormone as well.
Must Read: Compound and Isolation Exercises
4. 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.
Must Read: How to Deal with Overtraining
5. More Time For Stretching, Cardio, and Other Fitness Activities
Stretching before and after a 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 your goal is not only to build muscle, but also to burn fat.
Next time you are in the situation to set up a workout program and doubt which exercises to include- make your choice for compound exercises. Such a 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.