Compound exercises are the secret to muscle growth at supernatural speeds 100%

Compound exercises are the secret to muscle growth at supernatural speeds 100%

Exercise experts do not agree much, but all trainers and researchers agreed on the effectiveness of complex exercises, whether gaining strength or building muscle mass.

Most, if not all, research suggests that compound exercises are the best muscle building exercises, but also the fastest.

So what is the secret that makes these exercises especially the main focus on which to build all effective and strong training programs?

What are compound exercises

Compound exercises are multi-joint movements that work on multiple muscles or muscle groups at once.

The Punch Press is a great example of this, as it activates many upper body muscles, including the muscles of the chest, shoulder, and triceps.

It even activates parts of the upper back and legs “slightly” to stabilize the body on the bench during exercise.

Unlike an exercise such as flying or dumbbells, as some call it, it isolates the chest muscle from the shoulder and triceps.

The benefits of compound exercises

1. Build muscle in a short time

Since it activates more than one muscle “or sometimes more than one muscle group” it increases the total muscle mass gained.

2. lifting weights heavier

Looking at a compound exercise such as bunch press, you find that the muscles of the shoulder and Altra help your chest muscles in the exercise. This is why you can lift heavier weights compared to other exercises such as dumbbell lightening.

3. fat burning

Combined exercises need more effort during tadpoles because they activate a lot of muscles It stimulates the body to burn more calories, including fat, to provide the energy needed for training.

4. Stimulate the body to produce more testosterone

Testosterone is a wonderful hormone and very important for men and is not only about muscle building, but is also associated with improving cardiovascular health in men and increase cognitive function.

Research confirms that compound exercises are more effective in producing testosterone when compared to isolation exercises.

5. Save time in the gym

Sometimes we find ourselves busy with important things and we do not find enough time to exercise, and this problem causes the loss of effort months of training.

Combined workouts are a great solution to this problem as you can perform full body workouts in just one session for just two or three days a week.

Insulation exercises

In no case can isolation exercises be neglected in your training program.

Yes, compound exercises are best, but isolation exercises play an important role in building muscle, and its importance is as follows.

1- Strengthen weak and delayed muscles

Although combined exercise activates more than one muscle, not all muscles work as strongly.

To overcome this problem, it is recommended to use isolation exercises to target the muscle that is late in growth or weaker muscles more specifically.

2- Ability to perform backward group types

I mean here different types of groups, for example:

• Superset: Perform different exercises “whether for the same muscle or for different muscles” without resting between them
• Giant set: Perform several different exercises "4-5 exercises for the same muscle group without rest between them or rest for very short periods.

For example, “target all parts of the shoulder in front, side and back respectively”.

This feature is unique to isolation exercises, and you cannot vary between groups during combined exercises. Due to the great effort exerted, which requires rest after each exercise.

3- Adjust your training program better

Relying on a fully structured exercise may cause you to neglect some muscles that do not help with exercise significantly.

For example, the lateral shoulder muscle should be specifically targeted.

Some isolation exercises should be included in the workout schedule to work on these muscles individually.

The best combination exercises for each muscle

1- Squat

It is not just a compound exercise, but it is a complete exercise of the body where research indicates that Squat activates about 200 muscles "large and small" body.

• Core muscles: anterior leg muscles - hamstrings - buttocks.
• Muscle Assist: Back leg muscles - lower back - fatness - so that the abdomen is activated for balance.

2- Deadlift

One of the best compound exercises is because they activate the entire back of your body.

• Core muscles: the back muscles of the man - lumbar
• Muscle Assist: Most parts of the back of the body are active including “upper and lower back” - obesity - back shoulder - bolts

3- Bentover Row

One of the strongest back exercises activates most of the upper parts of the back.

• Core muscles: mid back
• Auxiliary muscles: the plasterer - bolts - back shoulder - baseball muscles - forearm

4- Pull up

This exercise has many benefits in developing your entire back muscles. Try it out yourself and see how your back muscles will develop.

• Core muscles: the naturalized
• Muscle Assist: Most parts of the back - bolts - back shoulder - baseball - forearm

5- Barbell Bench Press

One of the oldest and most famous exercises of the upper part of the body and requires performance activated a large number of muscles.

• Core muscles: upper, middle and lower chest muscles
• Assistive muscles: the front shoulder muscles - the triceps - "so that the back shoulder and legs work to stabilize the body and balance"

6- Dips

Also known as the parallel and is one of the best exercises to strengthen the arms and nerves and works on several muscles at the same time.

• Core muscles: chest muscles
• Muscle assist: front shoulder and triceps

7- military press

The best shoulder workout ever since it activates different parts of the shoulder completely

• Core muscles: anterior shoulder
• Auxiliary muscles: the lateral and posterior shoulder - triceps - "The back and legs also work in simple degrees to achieve balance and help push."

8- Lunges

This exercise targets the lower body parts with great efficiency, combining the benefits of both squatting and dead lift.

• Core muscles: anterior and posterior calf muscles
• Muscle assist: lumbar - lower back - obesity - hamstrings

9- Shrug

As an exercise that requires lifting heavy weights needs to activate a large amount of muscle.

• Core muscles: bolts
• Muscle Assist: Upper back - forearm - hand grip - “The back shoulder is simple”.

10- Bicycle Crunches

Yes abdominal compound exercise ,, This exercise works to strengthen more than 10 muscles

• Core muscles: lower, upper and lateral muscles at the same time
• Muscle assist: lumbar - anterior and lower legs - buttocks - and neck muscles.

Word from Fit4Muscle

• Try blending both compound exercises and isolation exercises into the training program to maximize the benefit
• Prioritize compound exercises. Use isolation exercises to strengthen weak or inactive muscles in training.
• Combined exercises are advanced exercises, learn the performance of movements first and then increase the weights gradually to avoid injury
• Do you have any questions? We are happy to answer all your questions in the comments
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