Compound exercise is one of the core concepts in modern fitness training and bodybuilding. With training moving towards ‘real world’ fitness, compound moves are now a big part of many workouts. But what does it all mean and how do we do these moves?
Bodybuilders define a difference between isolation and compound exercise. As the name implies, isolation exercises work only one muscle and perhaps one joint at a time. Weight training machines are good for isolation exercises, allowing you to perform movements such as leg lifts or biceps curls.
Compound exercises work a group of muscles all at once. The benefits include reduced injury risk, because the muscles work in balance. Working more muscles also burns more calories.
While isolation moves have their place, the bodybuilding community is definitely moving towards compound moves.
Here are three of the top compound exercise moves. Correct technique is incredibly important for your workout – so take a look at the one-minute videos in the links. Don’t hesitate to ask the gym staff for help and advice on your technique. That’s why they are there!
This group of three classic exercises will work out your whole body from top to toe.
If you are new to these exercises (or even if you are not) a session with a personal trainer at your gym will pay huge dividends. It only takes a short time to run through the exercises and get a routine personalised to you. The trainer will also show you safe use of weights and help you build a programme to increase your fitness.
Time to make your booking at your local gym!
what's interesting is that none of these are complex; they just need to be performed correctly with concentration. Useful videos!
YES! Deadlifts and squats are the best, you can see and feel the difference in your legs and glutes in just a couple of weeks when you add them to your workout. My bench press isn't there yet, but I'm working up to it with dumbbell press.
I admit those big weights scare me, not because I'm worried about 'bulking up' but because I think I might end up flat on my back! Good to know that small weights also work.
Nothing beats a good squat for working out your whole body - or that's how it feels when you've done more than you can count!
These exercises are good for women too - not just the preserve of muscle men! I use low weights and do high reps, it's good to build bone density which is important for women. Most women shy away from these weight moves - ladies don't they are good for you!