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BUT OVER THE LONGER TERM, YOU MAY ALSO HAVE MORE ENERGY TO DEVOTE TO BASIC TRIED AND TESTED TRAININGprotocols that really work – namely basic, hard training, which allows for ample recovery time. By selecting, on average, two compound movement exercises and one isolation exercise for each major muscle group per workout, and going all out in the execution of each, session times can be reduced from in excess of one and a half hours to less than 45 minutes. Truly an old school approach, by prioritizing the basics in straight sets, linear periodization style at the exclusion of over-complicating one’s training through the liberal incorporation of intensity methods and isolation exercises, real gains can be made, fast.
A compound movement can be defined as: Any exercise that engages two or more different joints to fully stimulate entire muscle groups and, indeed, multiple muscles. A major benefit of using compound, or multi-joint, lifts is the systemic stress they exert throughout the target muscles and neighboring areas (in the case of squats and deadlifts, the whole body is forced to work systemically, thus producing a system-wide, or total-body, effect). Also, when systemic stress is low, our muscles fail to benefit from a hormonal cascade (GH and testosterone) conducive to enhanced protein synthesis and greater muscular growth. Yet another reason for emphasizing compound exercises over isolation (single-joint) exercises is the former’s ability to work more muscle overall, thereby eliminating the need to include excessive isolation work. This saves time and maximizes efficiency in the gym. More major muscle groups can be hit with a smaller number of exercises. While many gym-goers tend to prioritize isolation work over mass building functional movements. What is a good list of compound exercises for bodybuilding? For example, front raises, bent laterals and side laterals may take precedence over overhead presses and incline presses), the smart ones favor compound lifts to save time, stimulate more muscle fibers and enhance recovery.
It is no secret that powerlifters, weightlifters, and CrossFit devotees are some of the strongest people on earth. These athletes all include basic, compound movements as a key to their success. We can’t expect to gain any real size without substantially loading our target muscles. Given the biomechanical advantages they confer – for example, with multi-joint exercises more leverage can be generated and, given more muscles are recruited and activated, greater stability provides the structural support needed to produce greater muscular force.
COMPOUND LIFTING ALLOW MORE WEIGHT TO BE SHIFTED, MEANING MAXIMAL STIMULUS OF THE MUSCLES UNDER TENSION CAN OCCUR.Compound movements, with their emphasis on pushing, pulling, squatting, pressing and lifting, more closely resemble how our muscles function in real life. As such, they more effectively help us to produce practical, useful strength, which we can then be used to complete our daily tasks with greater efficiency, and compete in sports which require a solid strength foundation and an ability to coordinate multiple muscle groups simultaneously.
AND BECAUSE THE BIG LIFTS REQUIRE AN ABUNDANCE OF ENERGY TO COMPLETE, AND LEAVE US FEELING EXHAUSTED
and depleted, our heart is forced to work harder than when executing isolation movements, and our metabolic rate is significantly elevated. Thus our cardiorespiratory systems and fat burning machinery are beneficially altered to promote overall health gains and a lean, muscular physique. While isolation movements certainly have their place in any good weight training regime (they allow us to target individual muscles, to accentuate specific areas of our physique), bodybuilding compound exercises are clearly king. In the following article, I will overview the five best compound bodybuilding exercises needed to cloak your physique in thick layers of muscle and provide a training plan, complete with workout protocols, to save you time while kick-starting the growth process (additional, effective, multi-joint basics will also be included).
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