Being in a spot where you have to build a new workout regimen can be challenging.
A lot of people are pumped up but don’t know where to begin. This is why taking the time to build muscle quickly with compound exercises is essential.
Here is more on using compound movements.
What are Compound Exercises?
Compound exercises are movements such as the bench press, pull-up, push-up, squat, or deadlift where multiple muscles are used in one exercise. It helps target a variety of muscles including stabilizers that support larger muscles.
Accessory movements such as the dumbbell curl only focus on one muscle (bicep) and that’s not as efficient as a compound movement (i.e. pull-up).
Compound exercises are a well-researched option and continue to generate the best physical returns in the shortest period of time. If the goal is to work smarter then compound movements are the way to go.
Benefits of Compound Exercises
1) Target Multiple Muscles At Once
The benefits begin with your ability to target multiple muscles at once.
You don’t have to focus on each one on its own as that can be incredibly time-consuming and just not worth it. Instead, the smarter thing to do is to look at targeting multiple muscles and ensure things move along at the pace you want.
In general, the average person will see better returns with compound movements than regular accessory movements. Over time, you can start to incorporate accessory movements but getting the most for your time has to be on your mind before anything else. This is where targeting multiple muscles helps a lot.
2) Faster Results
You want to be able to get faster results, and that’s only possible when you’re taking a look at compound exercises. These exercises are well-regarded for generating high returns and doing them safely. If you want to continue to get stronger, fitter, and faster then this is the way to go.
The exercises will be in line with what you want and are going to make you feel on top of the world over time.
The speed at which beginners can see results using compound exercises is second to none in the fitness world.
3) Build Functional Strength
It is one thing to look strong and another to be strong in real life.
This is the difference between someone doing the bare minimum and someone looking to build functional strength. Yes, looking good is important but you want to be able to use the newfound strength as well. This is going to be possible with compound exercises.
Accessory movements do build movements but not as well as compound exercises because your stabilizers are taken out of the equation.
Functional strength is important as it ensures you can do more with your muscle mass over time.
4) Burn More Calories
Another benefit is your ability to burn more calories than the average gym goer.
You will notice a rapid increase in the number of calories being used up with these movements. It’s not going to take you by surprise because it’s evident as soon as you complete a set. It can be a feeling that is as clear as day.
If the goal is to burn calories while working out in the gym, then you will want to take a look at these exercises because they pack a punch. You will notice the change as soon as you start working out.
5) Better Muscle Coordination
The benefit of being coordinated is hard to ignore, and you will want to be as coordinated as possible.
Too many people go to the gym and assume they will get a lot of value out of their workout. It doesn’t have to be this way, and that can be a real problem. You want to make sure the muscle coordination is on par with what you want and how you want it to be.
Compound exercises not only teach you more about building muscle but also about how to lift weights with your body. This level of coordination is useful and is important to build up for durability purposes.
6) Build Flexibility
Don’t want to break down because your body is rigid?
This happens all the time especially with beginners that don’t work out as often. You want to make sure things are as flexible as they need to be. Anyone that is looking to stay healthy will know the value of building flexibility as it has a big role to play.
By being as flexible as possible, you will enjoy the change and it is only possible with the help of compound exercises. Your body starts to adapt to the added stress of these movements.
7) Elevates Heart Rate in a Good Way
Your heart rate is important when it comes to compound exercises, and that is something you should have on your mind.
The heart rate is going to go up as soon as you lift heavy and that is a good thing. It is going to ensure you are getting value out of each set and not being lethargic. Accessory movements can end up being “soft” because people don’t lift as heavy as they need to and start to cheat. Sometimes, it can happen without the intention of doing so, which is challenging and not something you want to deal with.
8) Learn “Movement Efficiency”
Being as efficient as possible is a must, and that is why you will want to take the time to be as smart as possible with the use of compound exercises.
These exercises are recognized as teaching you more about your body and how to get the weight from point A to point B with the least amount of stress. This becomes important because, over time, you will learn how to pick up a weight off the ground without adding stress to your body (i.e. straight back, bent knees). This is useful knowledge, and that is what compound exercises teach you.
Simple 6 Compound Exercises to Get You Started
Tips for Using Compound Exercises
1) Build A Proper Program
For those looking to start incorporating these exercises into their routine, the most important thing to do is to build a proper program. This is how you are going to build a great body and get to where you want to be as soon as possible.
Building a proper program means you target all muscle groups and do it with the use of compound exercises.
You want to have a consistent routine that is balanced, fair, and doesn’t push you to overtrain (i.e. back to back days on same muscle group). This is valuable information for anyone looking to move towards a proper regimen as soon as they can.
2) Form Matters
Being able to use compound exercises is nice but that doesn’t mean you ignore form completely.
This is one of the times where your form is going to be of utmost importance. You want to take the time to start with lighter weights and truly lean the movement before doing it. This is how you are going to get better at the movement and retain greater value too.
There are people who don’t do this and they are never able to achieve the type of results that are necessary to grow or get stronger.
3) Stay Consistent
Are you as consistent as you want to be while going to the gym to perform these movements?
A lot of people aren’t, and that’s why they never grow. You want to be consistent, and that means following a proper program and ensuring you are hitting the weights hard. You don’t want to settle for less, and that includes micro-managing the movements.
Take your time with them and ensure you are giving it all in the gym. Over time, this effort is going to reward you with a better body.
4) Build Around Your Compound Exercises
Another tip would be to build around your compound movements.
If you are working out the chest and triceps, then look to start with the bench press. Since this is the most crucial exercise and where most of your energy should be going. It is the one that is going to give you a real “bang for your buck” when it comes to hitting the targeting muscles.
If you start with accessory movements, then you are depleting your energy resources before getting to the most important exercise. Don’t do this and make sure you are building around the right movements.
5) Push for Progression
You need to learn the beauty of progressive overload.
You want to push the body hard, and that includes getting better over time. Now, progressive overload doesn’t mean you continue to add a new plate to the bar everytime you come to the gym. You increase the number of reps done per set.
Look to vary how you make adjustments and go up in small increments.
Sometimes, this can even be an increment as small as 2.5 pounds if necessary. There is nothing wrong with doing this, and it is only going to make you stronger with time.
6) Compound Exercises Comes First
Recognizing the value of compound exercises in your mind is essential.
You want them to be the first thing that pops up because this is where the real value is. If you’re not in this mindset then how are you going to see results?
Look into the mirror and make sure you’re paying attention to how the body is responding. You want to put these exercises fist because they’re known to work well. You will get stronger in a hurry as soon as you use them.
7) Don’t Use “Throw Everything At It” Approach
It is common and is something beginners deal with all the time especially as they hit their first plateau.
You want to take the time to avoid throwing everything at the wall in the hopes of seeing development. Yes, it might seem like a great idea at first, but in most cases, you’re wasting time. The muscle is not going to recover as fast as you want regardless of what you do.
Take the time to optimise each compound exercise and improve your form. It is where growth will start to happen at the rate you desire.
8) Prioritize Weaknesses
Let’s say you are good at the bench press and your pecs are the strongest muscle group in your body. While your legs are weak and not as good as you want them to be. If this is the case, then you need to hit your legs hard, and that means squatting with purpose.
In some cases, you can even start to add an extra day of squatting to the schedule as a way to bolster how many weekly sets you’re getting in. Of course, this doesn’t mean you do legs on back-to-back days. There has to be a recovery period of 2-4 days.
9) Stay Patient
You want to stay patient, and sometimes that is the hardest thing to do with any program. You want to see growth as soon as possible, but that doesn’t always happen. You will need to be patient, and that is going to include building a great program.
If you have a good program, then you will be able to see results as soon as you want them. It is all about following through and doing your end of the bargain as that is the most important thing. If you stay patient, you will be able to stay happy as well.
In the end, compound exercises are essential and the only way to build muscle quickly.
Too many people don’t use this technique and continue to rely on accessory movements that are ineffective and just not worth it. The best thing to do is to focus on a solution that’s to the point for appropriate results.
Compound exercises remain the number one solution while building a workout program.