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The benefits of compound exercises for building strength and mass
If you want to build strength and mass, you should consider adding compound exercises to your training routine. Compound exercises are movements that work multiple muscle groups at the same time, such as squats, deadlifts, bench presses, and rows. They have several benefits over isolation exercises, which only target one muscle group at a time, such as bicep curls, leg extensions, and triceps pushdowns.
Compound exercises are highly beneficial for building strength and mass. Here are some of the key benefits:
Efficiency: Compound exercises train multiple muscle groups at the same time, making them more efficient.Ā If you have limited time, focusing on compound exercises can yield more results1.
Strength Building: Compound exercises are the most efficient training to build overall strength.Ā For example, a study showed that leg muscular strength improved 25 percent in a group that followed a workout plan based on compound physical activity, compared to 3 percent in a group that followed a plan based on aerobic activity1.
Muscle Mass Increase: Compound exercises involve more muscle groups, allow the use of a heavier load, and lead to greater muscle growth and strength.Ā The heavier the load, the bigger the increase in muscle mass you will experience1.
Functional Fitness: Compound exercises improve functional fitness and prevent injuries by using the entire body2.
Calorie Burn: More efficient workouts mean greater overall calorie burn3.
Here are another of the benefits of compound exercises for building strength and mass:
They stimulate more muscle fibers and activate more motor units, which means more force production and more muscle growth.
They allow you to lift heavier weights and overload your muscles more effectively, which is essential for strength and hypertrophy.
They improve your intermuscular coordination and neuromuscular efficiency, which means better movement patterns and less risk of injury.
They increase your metabolic rate and calorie expenditure, which can help you burn fat and improve your body composition.
They save you time and energy, as you can work multiple muscle groups with fewer exercises and sets.
Some of the most effective compound exercises for building strength and mass are:
Squats: They work your quads, hamstrings, glutes, calves, lower back, and core. They also improve your posture, balance, and mobility.
Deadlifts: They work your hamstrings, glutes, lower back, traps, lats, forearms, and core. They also strengthen your grip, spine, and posterior chain.
Bench presses: They work your chest, shoulders, triceps, and core. They also enhance your upper body power and stability.
Rows: They work your lats, traps, rhomboids, rear delts, biceps, and forearms. They also improve your shoulder health and posture.
Overhead presses: They work your shoulders, triceps, upper chest, upper back, and core. They also develop your shoulder mobility and stability.
These are just some examples of compound exercises that you can include in your training program. You can also mix and match different variations of these exercises to suit your goals and preferences. For example, you can do front squats instead of back squats, sumo deadlifts instead of conventional deadlifts, incline bench presses instead of flat bench presses, dumbbell rows instead of barbell rows, or dumbbell overhead presses instead of barbell overhead presses.
The key is to perform these exercises with proper form, intensity, frequency, volume, and progression. You should also balance them with some isolation exercises to target specific muscles that may need more attention or stimulation. By doing so, you will be able to build strength and mass in a balanced and efficient way.
