multi jointIn fitness, the term isolation is used to describe exercises that focus on a specific muscle as opposed to compound exercise which are those multi joint movements that work a number of different muscles concurrently. Now, compound exercises may not be the most exciting topic in weight training circles, but they are crucial for any effective program and come with a whole lot of benefits beyond muscle gain. Now, let’s dive in on the importance of compound movement – Compound Exercises for Muscle Growth, Strength Gain and Overall Fitness.
Compound Exercise 101
Compound exercises are multi-joint movements that engage multiple muscle groups to perform. Compound movements—the antithesis of isolation exercises which isolate specific muscles—elicit a wide range of local adaptation (increased energy in the muscle bellies) as well as significant systemic demands (motor units become more efficient). They help athletes, fitness enthusiasts and anyone looking to improve their functional strength these movements replicate real life.
The Top Compound Exercises
Squats: Considered the king of all compound exercises, squats hit the quads, hamstrings, glutes and assess your core muscles as well. Squats, whether done with a barbell, dumbbells or only your bodyweight, build lower body strength while also improving balance and stability and athleticism as a whole. The squat, in all of its forms—as a front squat or goblet squat or split squat—is also highly versatile and scalable; it can easily be tailored to almost anyone’s training needs.
Deadlifts: Deadlifts are a staple compound exercise which hit primarily the posterior chain (hamstrings, glutes, lower back, and traps). It builds the muscles that help you lift, flex and stand up tall. When performed correctly, deadlifts develop functional strength and grip strength while also lowering the likelihood of lower back injuries. As a result, variants such as Romanian deadlifts and sumo deadlifts are used to accommodate specific preferences and goals.
Bench Press: The bench press is a classic compound exercise for building upper body strength and mass. Focuses on the chest, shoulders and triceps with assistance from stabilizing back and core muscles. The bench press, whether performed with a barbell, dumbbells or bands, is great way to build pushing power and provide muscular balance in the upper body.
Pull-Ups/Chin-Ups: Pull-ups and chin-ups are important upper body compound exercises that focus on the muscles of the back, arms, and shoulders. Pull-ups work the lats, biceps and rear delts along with stabilizers in your core and upper back. They help to build grip strength, upper body stamina and functional pulling strength. There are variations like wide grip, narrow grip and assisted pull-ups that can be done in progression according to level of ability.
Shoulder Press: The shoulder press, or overhead press, is a compound exercise that primarily targets the deltoids (shoulders), as well as the triceps and upper chest. The shoulder is incredibly important for strength and stability, posture as well as the push of the upper body. The overhead press is a wonderful way to promote balanced muscle development and functional shoulder movement, whether you use a barbell, dumbbells or kettlebells.
Rows: These are important compound movements for developing the muscles of the upper back, specifically the lats, rhomboids and traps. Whether it be for rows that are performed while bent-over, on a seated cable-row machine or inverted, this movement improves postural control and decreases risk of back pain whilst building overall upper body strength. Additionally, rows overwork both the biceps and forearms for full-rounded development.
Lunges: a dynamic compound exercise that activates the quads, hamstrings, glutes and calves while forcing you to engage your core for stability and balance. Due to the unilateral nature of this pattern, it also enhances lower body strength and mobility as well as coordination of movement, making this exercise very applicable for both functional fitness and athletic performance. Lunges can be done multi-directionally and with or without external loading to fit multiple performance goals and abilities.
Why Compound Exercises Are Beneficial
Time-saving Focus: Unlike isolation moves that take time to complete individually, compound movements are generally more efficient and save valuable time.
Functional Strength: Compound exercises support functional strength by replicating natural movement patterns making the transference to real-world tasks and sports performance seamless.
Hypertrophy: Compound movements stimulate more muscle fibers in total, resulting in more hypertrophy and general growth.
Calorie Burning: Compound exercises are thorough and require more effort to perform, as a result they increase caloric burn and metabolic rate thereby helping in weight management or fat loss.
Joint Stability: Compound or multi-joint exercise utilizes several joints and muscle groups. This indirectly strengthens each joint, leading to better stability and overall health of the joints and ultimately reducing the risk for injuries as well.
Variety: Compound movements have a lot of variations and progressions, so they can be tailored nicely to fit an individual’s goals, preferences or fitness level.
If your goal is to be as big and strong as possible, enhance your overall fitness level, or improve functional performance, compound exercises are a must in your workout program. If you are an experienced lifter or a weightlifting newbie, focus on compound movements in your trainings to take advantage of all the benefits they have. You should also keep in mind things like having a good form, increasing the load gradually and allowing recovery to gain the best results from your training possible and set yourself up for success over the long term on your fitness journey.
