We start the article with the definition of compound exercises. It is a training that includes work with multiple muscle groups and joints. Bench press or deadlift are the bright examples. On the contrary, only one joint works during the isolation training exercises (like in the skull crusher and dumbbell lateral raise).
With the help of compound exercises, you can crease your strength. These kinds of exercises allow you to work with the most weight and it cause to the body stress. That’s why the work is doing by the majority of muscle fibers and your muscles grow. Due to this, without compound exercises, you will never reach your full potential.
Here are some examples of necessary compound exercises, which will help every bodybuilder to gain muscle growth and increase their strength.
Example of well-known compound exercises:
Whenever we start training or continue, squats are the most important exercise for all sportsmen. The majority of joints and muscles in the human body works while doing it. The squats force the body to evolve the hormone of growth and testosterone. Very soon, your biceps will get bigger because of it! However, be attentive to your technique or you can hurt yourself and get a sore back. Keep training with lightweights or with the bar until you teach it right. So, help your body to become strong and beautiful, squats are worth it.
2) Pull up
If you want to grow your back there is the most effective exercise. It is pull up. This exercise is rather difficult for inexperienced sportsmen, so you should do assisted pull-ups and lat pull-downs at first. Every bodybuilder wants to have V-shaped back, so pull-ups are a great helper on your way.
3) Bench press
Now come to the chest. No exercise can beat bench press for its growth. There is another way of it – dumbbell bench press. Both of them work with chest, shoulders and triceps muscles and allow you to use a lot of weight. Don’t forget about safety and always get a spotter while using a heavy weight.
A deadlift is an essential exercise for those who want to have strong and rippling muscles of back, quads, and hams. It is necessary to have a good technique – straight back and head up. Just like squats or bench press, this exercise allows working with really heavy weights. The stress of many joints and muscles causes the GH release. At the same time, it elevates the level of testosterone.
5) Military press
The last exercise on our list is the military press. It is a real test of your shoulder strength. It is one of the most demanding exercises for the front deltoids and we also use the middle deltoids and triceps as a secondary mover. You should regularly do military press if you want to have massive and strong shoulders.
You should change your training program if you don’t these exercises! There are so many exercises and ways of doing them, but you must follow the main rule – 1 compound exercise for 2 isolation. It is very important to keep balance and the increase of strength and size won’t be long in coming.