How to Add Compound Exercises to Your Workout Routine:
The first thing you need to do is decide which type of compound exercises you want to add into your workout routine. There are two types of compound exercises; those that work muscles in multiple joints and those that only target one joint. These are called ‘hybrids’ because they combine both types of training.
Hybrid exercises are great if you have limited time or strength in some muscle groups but want to build mass in other areas such as your chest, back, legs etc. They can also be used during a bulking phase of your diet when you’re trying to gain weight. Hybrids will not make you bulky like heavy compound exercises will.
Hybrid exercises are usually done three times per week with each session lasting between 45 minutes and 1 hour depending on how much resistance you use.
Compound exercises are the most effective way to get results fast and without injury. You’ll see them being recommended over hybrids in bodybuilding magazines, fitness websites and even gym memberships. A compound exercise is any movement where you perform a series of movements all working together to produce one result.
For example, bench press is a compound exercise whereas squats are not.
Isolation exercises target a specific muscle or set of muscles. Most bodybuilding routines are made up of a combination of both compound and isolation exercises. Isolation exercises are best used during cutting and definition phases because they allow you to focus on building a particular muscle group.
For example, if you’re trying to build your chest muscles then you would want to add heavy bench press, dumbbell flies and other types of chest exercises into your workout routine. These are all compound exercises. During the cutting phase you would drop most, if not all, of the compound exercises and focus on is isolation exercises such as dumbbell flys, cable crossovers and other similar movements.
If you’re looking to add some additional exercises into your program then you can choose from any number of compound exercises or hybrids available.
The following is an extensive list of the most popular compound exercises available to you. These are all upper body exercises, we’ll list the lower body exercises in a second article:
Bench Press – You’ll see this exercise recommended more than any other and with good reason. The bench press is a great mass and strength builder for the pectorial muscles and it involves a lot of other muscles to, especially the shoulders and triceps.
Incline Bench Press – The incline bench press is an isolation exercise for the upper chest muscles, the incline bench press can be used to bring out your upper chest muscles without adding bulk in other areas.
Flat Dumbbell Press – The flat dumbbell press is a great mass building exercise for your chest and shoulder muscles. The flat dumbbell press is a little less strenuous on the shoulders than the barbell bench press.
Incline Dumbbell Press – The incline dumbbell press is an isolation exercise that isolates the upper chest muscles more than a typical bench press movement and will help when trying to create a more developed upper chest.
Sources & references used in this article:
Weighted Vest Workouts: Supercharge Your Workout for Weight Loss, Muscle Building, Cardio Endurance and Core Strength by J Thompson – 2015 – books.google.com
Training Economy–3 Tips to an Effective Fitness Program by J Mallon – Training, 2016 – strength-forge.com
4 Spices That Enhance Your Workout Recovery! by L Constantinou – bodybuilding.com
What are the Benefits of Full Body Workouts vs Split? by MF Read, W Routines
BURN FAT IN 10 MINS HIIT METABOLIC WORKOUTS by E Garnas – theptdc.com