Compound Exercises
What exactly is a compound workout?
Let me start with what compound exercises are. Compound exercises require movements that use 2 or more muscles in a given lift. For Example, a deadlift does not just strengthen your back but your forearms, biceps, traps, hamstrings, quads, glutes, and so on. It requires multiple muscles to complete a full motion.
The Benchpress workout is another example that workouts chest, triceps, shoulders, and back. Yes, Back. The back is engaged because it supports the hold of the lift. So make sure you strengthen your back so you can move up your bench PR!
The great thing about compound exercises is that you burn more calories because more muscles are working. It allows you to get a full-body workout in a shorter amount of time.
Use compound exercises for Weight Loss, Stability, and Strength.
Examples are:
Deadlift, Squats, Military Press, Bench Press, Bent over Barbell Rows, Pull-ups, Push-ups
Isolated
Are you skinny and want to shape your muscles? Isolated movements are the way to go! It will create hypertrophy or shaping/building of the muscle fibers. This type of workout isolates specific muscles that you want to build. If you see that your chest is getting big but your shoulders are lacking in size, isolating your shoulders to have them “catch up” would definitely accelerate your progress.
This exercise is typically used by competitors or people who really want to look physically pleasing. The shaping and the size of each muscle must be emphasized but still look aesthetic. But know that the bigger the size does not mean stronger. You can be skinny and strong as an ox but not always big and strong. Muscle fibers play a massive role in that.
Isolation Exercises include: Bicep curls, Tricep extension, Lateral raises, Calf raises, Chest Flies, quad extensions, hamstring curls, straight arm pull-downs
So which one is better you ask? They are both a winner! Incorporating both compound lifts and isolated lifts are important to make sure you are maximizing every muscle that you have, Barbell curls may target your biceps, but Concentration curls can maximize the blood flow and really feel that squeeze to create that mind-muscle connection.
I hope you have a better understanding of what types of workouts there! We would love to hear from you. Send in any comments or suggestions of what else you want to know!
