The importance of compound exercises

Everyone loves finding a good deal: 2 for 1, perhaps 3 for 1, and heaven forbid, even more. Well, have I got a deal for you.

Compound exercises.

Compound exercises are those that use more than one muscle group at one time. An example of this would be overhead press. This exercise involves the use of three different shoulder muscles, your triceps, and even to a smaller degree, your chest. Even though you’re targeting your shoulders on this move, you’ll realize the benefits of including other muscles in the process, getting better return on your effort.

This is in contrast to isolation exercises that work one muscle well, but only one muscle for the most part. Of course it’s pretty much impossible to only work one muscle, but in isolation movements, other muscles are involved to a very limited degree.

Compound exercises are also known as ‘multi-joint’ exercises as two or more joints are involved, while isolation exercises mainly use just one joint.

Compound exercises are particularly good for beginners to ensure that they establish a good base of strength and stability for the new body parts being worked. They also allow the individual to lift with heavier weights resulting in greater muscle stimulation. With greater results and better efficiency in your workout, compound exercises should be the core of any lifter’s program, no matter what your level.

Examples of compound exercises include:

• Bench Press
• Squat
• Shoulder Press
• Pull up
• Leg Press
• Seated row
• Dips
• Close grip tricep press

Now, this isn’t to say that there’s no place for isolation exercises in your workout. But a good rule of thumb is to use those exercises when you’re a little more advanced in your training and as a means to finish your workout and ensure you drive blood into the worked muscle.

The key idea is that compound exercises should make up the majority of your exercises when possible and should be done before any isolation exercises.

With the results they bring and the efficiency you’ll realize, compound exercises are the best deal in town.