Compound Exercises – Hormonal Response
The greatest anabolic hormonal response is achieved whilst performing compound exercises, compared to isolating exercises. This use of compound exercises leads to the development of lean body mass, which burns fat.
Compound Exercises – Calorific Expenditure
As hinted at earlier in this article, compound exercises burn more calories when compared to isolating exercises. The reason for this is because compound exercises involve a large number of muscles, each of which is getting exercises. The exercising of a large number of muscles is going to require more energy, and therefore more calories will be required, both during the exercise and afterwards. This multiplied energy burning factor will continue to work as your muscles repair themselves whilst you sleep.
Compound Exercises – Functional Strength
Compound exercises are very similar to natural everyday movement, where the body calls upon a number of different muscles to enact a movement, exert a force. By training using exercises very similar in nature to your everyday activities, you will be stronger day to day, have more energy, be less prone to injury. Compound exercises involve many muscles that are performing supporting functions (synergist muscles) and when weak, these muscles have a tendency to become injured before the main, larger muscle.
The strengthening of the synergist muscles leads to a situation where you are most likely to be using proper form, since your muscles support you properly. The exercise for the main muscle is likely to seem easier because your smaller synergist muscles are used to the load, and can better cope with it. This will also lead to better posture in day to day activities whilst will reduce fatigue.
Compound Exercises – Core Strength / Abdominal Growth
Compound exercises require stability, and a large proportion of the stability required during these exercises is taken from your core. Since most compound exercises require the core to be activated, this leads to a much more stable core leading to less problems for example with back injuries. The other benefit of making use of the core in compound exercises is that the abdominal muscles get a very good workout, and this leads to the building of six pack abs fast. The development of the six pack abs is likely to be much quicker than standard abs exercises, and will also develop nicely formed obliques and shape up your ‘love handles’.
Compound Exercises – Time Saving
During compound exercises, because many muscles are activated, a much smaller number of exercises is required for a full body workout with compound exercises, when compared to the number required when isolating muscle. Ultimately this can mean that a substantial amount of time can be saved for each and every workout routine.
Compound Exercises – Some examples
There are many compound exercises, below we have listed a few of the most common ones. Please see other articles on this site to find compound exercises targeting particular body areas.
- - Squats – Primarily focussed on the thighs, glutes and core.
- - Dead lifts – Primarily work of hamstrings, glutes, lower and upper back.
- - Chin ups – Primarily work the back, biceps and core.
- - Shoulder Press – Primarily work shoulders, chest, triceps and core.
- - Bent over Barbell Rows – Primarily target mid-back muscles
- - Bench Press – Primarily work chest, shoulders, triceps and core.
- - Lat Pull Downs – Slightly easier than Chin ups / Pull ups but will less muscles involved.
Compound Exercises – A Note about Isolation
In this article we are not asserting that compound exercises are ‘better’ than isolation exercises, this really depends upon what you want out of your exercise routine. If for example instead of building muscle and losing fat, you wanted to develop massive biceps, you would indeed need to use isolating exercises, such as a concentration curl.
The concept that we are presenting on this site, is that to develop lean muscles and burn through fat in the most efficient way, we recommend that you make use of compound exercises.