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What Are Compound Exercises? Benefits and Safety Tips

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Our Summary and Answer:

 

Compound exercises are an excellent choice when looking to get the most out of your workout. They allow you to work more muscles in less time, meaning that more work is done, and you can shape that muscular physique faster.

 

Compound exercises also increase strength and power and generate higher levels of testosterone and growth hormone, which help build muscle mass. These exercises also reduce the risk of injury as they evenly distribute the weight throughout multiple joints while reducing stress on weaker ones.

 

Compound exercises are effective at targeting multiple muscle groups. This is important because it’s impossible to work for one muscle group at a time; you need all the muscles supporting your body to do anything.

 

A lot of these compound exercises will let you hit two or three different muscle groups with just one exercise. What’s even better is that they’re usually simple and don’t require any equipment, so they’re great for anyone on the go!

 

This article will show you precisely what compound exercises are and how to execute them to get the best results possible.

 

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What Are Compound Exercises?

Compound exercises are movements where multiple joints and muscles work together to move an object, usually a weight. This means that you’re not just lifting it like a bicep curl, but rather, your whole body is working together to lift it.

 

An example of this would be the deadlift, where you bend over and pick up a weight off the ground. Not only do your hamstrings and back work together to help you move the weight but so do your glutes, quads, and core.

 

Benefits Of Compound Exercises

Now that you know what they are let’s look at some of the benefits of using compound exercises in your fitness routine.

 

#1 - More Work Is Done

This is the most significant benefit there is to compound exercises. They allow you to hit multiple muscle groups at once, allowing more work to be done in less time. This can help you shape that muscular physique faster than just using isolation exercises.

 

#2 - Increased Muscle Mass

The more muscles an exercise involves, the more it stimulates the release of testosterone and growth hormone. This means that your muscles will grow more extensive, and you’ll get stronger as a result.

 

#3 - Increases In Strength and Power

As well as building more muscle, compound exercises also increase strength and power. When you lift a weight, it stimulates the nervous system, releasing neurotransmitters that drive muscle contractions. The more muscle groups involved in the exercise, the stronger and faster your nervous system gets.

 

#4 - Less Chance of Injury

Since they involve a lot more muscles, compound exercises evenly distribute the weight. This means there’s less chance of injury as they spread out the load meaning your weaker joints will also be supported by stronger ones.

 

#5 - Can Be Done with Just Your Bodyweight

Another benefit of compound exercises is that you can do them with just your body weight. This means no equipment is required, so you can hit the gym or work out at home whenever you feel like it!

 

#6 - Stand Alone Exercises

Many compound exercises are great on their own as they target multiple muscle groups at once. This means that you could do squats or pull-ups and have an effective workout.

 

#7 - Easily Add Variety to Your Routine

Since there are so many different compound exercises that involve a lot of muscles, you can easily add variety to your routine and keep it interesting. This will make sure you stay interested and hit all the muscle groups effectively while also having fun!

 

#8 - Preparing For Larger Goals

Since compound exercises allow you to do a lot in a short period, they’re also a great tool to use when preparing for larger goals. Meaning that if you want to deadlift 300kg or bench press 200kg, doing some deadlifts and bench presses will help strengthen the muscles involved.

 

#9 - Easy To Track Your Progress

If you’re trying to track your progress on compound exercises, then you can easily monitor it. This is because they require a lot of weight and many reps, so looking at the weights being used or how many reps have been done will give you a good indication of progress.

 

#10 - Easy To See Results

If you’re looking to see results or test your strength, compound exercises are an excellent choice. Again, this is because they stress multiple muscles at once, and you’ll notice them getting fatigued much faster than with isolation exercises.

 

#11 - Better Workout Efficiency

Compound exercises are also a great choice when looking to workout efficiently. This is because they allow you to do more work in less time, so if you’re strapped for time, then using compound exercises will help you get in shape quicker!

 

#12 - Easily Increase Intensity

Another benefit of compound exercises is that they allow you to increase the intensity much more quickly. This can help you work out harder and get in shape faster.

 

Safety Tips When Doing Compound Exercises

Now that you know what compound exercises are let’s talk about some safety tips when performing them.

 

#1 - Warm-Up Properly

Whether you’re doing squats, bench press, or deadlifts, always make sure you warm up properly. This will help prepare your muscles for the exercise and lessen the chances of injury.

 

#2 - Make Sure You Control the Weight

With compound exercises, you must always control the weight. This is because if you don’t, then momentum can take over and cause an injury. So always keep the weight under control and take your time.

 

#3 - Control The Lifting and Lowering Phase

When doing compound exercises, it’s best to stick to 1-3 seconds on the lifting phase and 2-4 seconds for lowering. This will help you avoid any injuries as momentum can cause them too.

 

#4 - Keep Your Form Correct

When performing compound exercises for the first time, make sure you stick to the basics. This means taking it slow and sticking to good form when lifting any weights. As you get more experienced, then you can start adding in your tweaks here and there. Just ensure that whenever you’re doing these lifts that they are always done safely!

 

#5 - Lift At the Correct Speed

When doing compound exercises, make sure you always use the same speed. This will help ensure that good form is always used and prevent any injuries due to momentum. So, lift the weights slowly but also lift fast enough so that you’re getting a good workout!

 

#6 - Perform Compound Exercises Once Per Week

It is recommended by experts to only do compound exercises once per week. This is because your muscles will need time to rest and recover from the workout, so doing them more than once a week isn’t a good idea.

 

#7 - Give Your Muscles Enough Time to Recover

When you’ve done compound exercises, make sure you give your muscles enough time to recover. This means that if you did squats, then you shouldn’t do any other compound movements until your legs have fully recovered.

 

So always give your body enough time for recovery; this will ensure you get the most out of your training and help prevent injury!

 

What Are the Big 5 Compound Exercises?

Let’s now look at what the 5 best compound exercises are and why they’re so good!

 

#1 - Squats

Squats are a great compound exercise that targets many different muscles. This is because when you squat down with weights, it puts a lot of stress on your lower body, especially around the knees and hips. What’s even better, though, is that squats put a lot of stress on your legs, back and core too.

 

#2 - Bench Press

The bench press is another compound exercise that targets many different muscles. When you do the bench press, you use both your chest and triceps (back of arms). So, if you’re looking to get more extensive, then the bench press is an excellent exercise to have in your routine.

 

#3 - Deadlifts

The deadlift is another compound exercise that targets a lot of different muscles. This is because when you do the deadlift, it puts a lot of stress on your lower back and legs and your core. So, if you’re looking to get stronger, this is a great exercise to include in your workout routine.

 

#4 - Overhead Press

The overhead press is another compound movement that targets many different muscles. When you do this exercise, you use both your shoulders and triceps (back of arms). So, if you’re looking for an upper-body workout, then the overhead press can be a good option.

 

#5 - Pendlay Barbell Row

The Pendlay row is another compound exercise that targets many different muscles. This is because when you do the pendlay row, it puts a lot of stress on your back and your arms. So, this exercise can be great if you want to build muscle all over!

 

Downsides of Compound Exercises

So now we know what compound exercises are and why they’re beneficial. However, it’s also essential to look at some of the downsides of using these types of movements and why you should always use good form!

 

#1 - Compound Exercises Can Be Hard on Your Joints

The downside to compound exercises is that they can be hard on your joints. This is because compound exercises put a lot of stress on specific muscles, which can cause joint aches or other injuries to occur if not used to.

 

So always ensure that you go at your own pace and don’t be afraid if it takes some time for your body to adjust!

 

#2 - Compound Exercises Can Be Hard on Your Central Nervous System

Another downside to compound exercises is that they can be hard on your central nervous system. This means that if you’re not used to doing compound movements, it might take time for your body to adjust and get used to them. Even worse, the longer you do these types of exercises, the more chances there are of injury.

 

So always start small by using light weights and progress slowly to ensure you get the most out of your workout!

 

#3 - Compound Exercises Are Not Ideal for Beginners

Another downside to compound exercises is that they’re not ideal for beginners. This is because compound exercises put a lot of stress on your body, which means you need to be adequately warmed up before doing them. Even worse, though, most beginners lack the core strength and stability required for this type of movement.

 

So, if you’re a beginner, you might be better off sticking to isolation exercises until your body has strengthened enough to try compound movements!

 

#4 - Compound Exercises Can Be Hard Recover From

Another downside to compound exercises is that they can be hard to recover from. This is because compound exercises put a lot of stress on your body, which means you need more time for your muscles to recover between training sessions. What’s even worse, though, is that if you don’t rest and give your muscles enough time to recover, this could lead to injury.

 

So always ensure that you listen to your body and give yourself enough time to recover between workouts. This means you might only need to train each muscle group once or twice per week, depending on how hard it is being trained.

 

Frequently Asked Questions

What are considered compound exercises?

To answer this question, remember that compound exercises are those that target multiple muscle groups. So, this means to train your muscles fully, you’re going to need to do a combination of isolation and compound exercises!

 

Is it best to focus on compound or isolation exercise first?

The best way to build muscle is by doing both isolation and compound exercises! So, if you’re wondering whether to focus on compound or isolation exercises first, it’s best to start with isolation movements before moving on to the compound movements.

 

Can you get big with just compound exercises?

Yes, you can get big with just compound exercises. However, the downside is that it will take time to see results with your muscles getting more prominent. Therefore, most people choose to include isolation movements in their workout routine too!

 

How many sets should I aim for?

When weightlifting, always aim to do between 3-4 sets of each exercise. What’s even better, though, is if you can try and push yourself up to the point where you can’t lift any more weight!

 

Final Thoughts

Compound exercises are a great way to get the most out of your workout routine. Whether you’re looking for strength, cardio or balance and stability training, compound workouts can help give you all that and more in just one session!

 

However, if this is your first time trying them it pays to be careful with how much weight you use as they may put too much strain on muscles not used to such heavy loads.

 

As always, it is important that when performing any exercise routine, you consult your doctor before beginning so that he/she can provide advice best suited to fit your needs.

 

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