There are many fitness tips and secrets that are claimed to be the most important. In fact, there are so many tips and secrets we hear that it becomes difficult to discern which ones are the most important, the most beneficial, and the most necessary to make the greatest changes and achieve the greatest results in your fitness.
Here is one of the most trusted secrets that will truly help you reach your health and fitness goals in a short and powerful way: Compound exercises.
Compound exercises and compound movements are those that involve multiple muscle groups at the same time. By definition, compound movements are movements of the body where two or more muscle groups are working simultaneously. These can include the chest and back, biceps and shoulders, and quads and glutes, all for example.
Compound exercises have a wide array of benefits, benefits that are almost endless.
BENEFITS
If you are running short on time in your workout but still want to get the greatest exercise you can in that period, compound exercises will be your best friend.
Since compound exercises work many muscle groups together at one time, you will be able to exercise nearly your entire body or the muscle groups desired to the point of fatigue and exhaustion with only a few exercises.
These exercises encourage your body to flow together as one cohesive unit, providing you with the most time-efficient and productive way to reach your strength and health potential.
Your metabolism will be kick-started when your entire body is engaged, promoting health fat-burning during and even after your workout.
EXAMPLES OF COMPOUND EXERCISES
Let’s take a closer look at some of the finest compound exercises you can engage in.
Examples of compound exercises include squats, deadlifts, clean and press, bent rows, and bench press.
For an in-depth example, let’s look at deadlifts.
Deadlifts are a phenomenal full-body exercise. Nearly every muscle in your body is stimulated in the one singular movement of the deadlift: Your back, shoulders, arms, legs, forearms, quads, glutes, and hamstrings are all involved in the movement.
With such intensity as the deadlift and similar compound exercises, maximum levels of natural growth hormone and testosterone will be able to released, promoting and stimulating increased muscle growth.
Additionally, maximum stimulation of the metabolic and cardiovascular systems will be promoted as well.
Each compound exercise and compound movement has different primary muscle movers. Primary muscle movers refer to the main muscle group that is being worked in a compound exercise, even though the exercise is working and benefiting other muscle groups as well.
If you are rushed for time or if you want to try something new with your workout routine, give compound exercises a try. These will be able to provide you with maximum results, maximum benefits, and maximum excitement in your routine.
EXAMPLE WORKOUT
Now that we have a greater understanding of compound exercises and movements, let’s take a closer look at an example of a standard compound exercise workout: The deadlift.
To begin, start with a weight in which you can comfortably perform 5 repetitions.
Then, gradually increase your weight, performing 4-5 reps per weight interval, until you reach your maximum weight.
Once you have achieved your maximum resistance, perform as many repetitions as you can until you reach a point of failure.
After your max has been reached and you have performed at this weight to a point of failure, then decrease your weight by 10% and perform additional reps until another point of failure is reached.
Continuing dropping the weight at 10% intervals as you desire, striving to increase the number of repetitions performed as the weight of resistance decreases.
SUMMARY
Compound exercises are a secret key to fitness success and goal achievement.
With compound exercises and movements in your workouts, you will be able to achieve the greatest results you are looking for in an efficient, effective, and encouraging way. Your body will be thanking you with the powerful, innumerable, immeasurable health benefits you will uncover.
As you begin or continue your health, fitness, and wellness journey, incorporate compound exercises and movements into your workouts. Add new variations to your workouts by regularly changing up your compound movements and by adding new ones into your routine.
Be ready for powerful transformations and have the time of your life doing so!
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