Compound exercises are exercises that work for multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.
You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).
Compound exercises differ from isolation exercises. Those work for a single muscle group at a time. A traditional bicep curl is an isolation exercise meant to strengthen the biceps, for example.
Isolation exercises are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.
Read on to learn about the benefits of compound exercises with examples, ways to add them into your workout routine, and tips to keep you safe.
COMPOUND EXERCISES- BENEFITS:
The biggest benefit of compound exercise may be that they are an efficient use of your time. If you only have a limited amount of time to exercise, you'll work more muscle and build more strength by focusing on compound exercises.
Other benefits include:
- burning more calories
- improving intramuscular coordination
- elevating heart rate
- improving flexibility
- improving strength
- gaining more muscle mass.
COMPOUND EXERCISES TO TRY:
1. Horizontal Push compound exercises:
These comprise of bench presses and their variations including barbell and dumbbell presses, parallel bar dips, and even push-ups.
Equipment needed: barbells, dumbbells, dip station.
Muscles targeted: pecs, triceps, delts, and traps
It includes bent over rows, barbell rows, and their many varieties.
Equipment needed: barbell(can add weights to barbell for an additional challenge)
Muscles targeted: lats, biceps, abs and muscle groups in your back.
These exercises cover the shoulder press (military press) and its variations- including barbell presses, single-arm dumbbell presses, double-arm dumbbell presses, lateral and front raises, and more.
Muscle targeted: entire shoulder, traps, and triceps.
4. Vertical pull compound exercises:
These include pull-ups, chin-ups, and lat pull-downs.
Equipment needed: can be freehanded for beginners, lats machine.
Muscles targeted: muscle groups in your back, teres major, biceps, triceps, and abs.
These include deadlifts, lunges, step-ups, and high foot placement leg presses.
Equipment needed: barbells, leg press machine.
Muscles targeted: glutes, hamstrings, abs, hips.
6. Quad-dominant compound exercises:
These include squats, front squats, narrow leg presses, and lunges
Equipment needed: a set of dumbbells, barbells.
Muscles targeted: leads to all around body growth as it helps in boosting anabolic hormones.
WORKOUT SCHEDULE:
If you are a healthy adult, you should be able to safely perform compound exercises two to three days each week:
- Focus on multiple muscle groups each day. Wait at least 48 hours between strength training sessions to allow muscles to recover.
- Or you can alternate between upper body-focused compound exercises on one day and lower body focused ones at your next training session.
You can also add cardio days to your weekly workout schedule to get your heart rate up, burn fat, and reduce calories. You can do cardio on the days you are resting from strength training.
SAFETY TIPS:
Compound exercises, like deadlifts, require a specific technique to help you stay safe and avoid injury.
Work with a trainer or fitness professional when performing these exercises, especially if you have never performed the move before. They can observe you make sure your technique is OK.
Eventually, you may be able to safely do the moves on your own. Still, it's always a good idea to bring a workout buddy who can spot you.
If you are a beginner talk to a trainer or fitness professional at your gym. They can help you figure out which weights to start with. A good rule of thumb is to start with a lightweight that you can comfortably do 10 to 15 repetitions with for one set.
If you feel stable and comfortable, increase the weight for the second and third sets. You should "feel the burn" during the last few repetitions but never feel unstable.
Drink water between sets and stop the workout if you feel lightheaded, dizzy, or unwell.
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SOURCE: www.bodybuilding.com
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