Learning about the benefits of Compound Exercises was a game changer for me.
Compound exercises involve multiple joints and more than one muscle group as opposed to isolation exercise which work one muscle at a time.
Example. The most famous Compound exercise is the the Bench Press vs the most famous isolation exercise, the bicep curl.
Here are the benefits of using compound exercises
1. They will save you time in the gym because You’re able to work more muscle in less time.
2. You burn wayyyyy more calories, because you’re using more muscles therefore you’re using more energy. And a calorie is just a unit of energy .
3. You can lift heavier loads, which will strengthen your body and stimulate muscle growth, which will turn your body into a fat burning machine
4. You build core strength. Most compound exercises require you to stabilize your core to generate power for your lift. Which is part of the reason I was able to get abs without doing one single sit up or crunch.
Bench press
The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press.
Deadlift
* Gluteus Maximus: (Butt) Quadriceps: (Upper Front legs) Adductor muscles: (Inner Thighs) Hamstrings: (Upper back of legs), Erector Spinae: (lower back), Trapezius, upper (upper neck muscles)
Squat
Glutes, Erector Spinae which is the back, Hamstrings, Quadriceps, and the core
Leg press
Quads, calves, glutes, hip flexors
Bent over Bar bell row
the lats, rhomboids, rear delts, traps, and even the biceps
Military press
Hits all three sides of the deltoid which is the shoulder muscles, triceps, biceps, lats,
Walking lunges
glutes, hips, hamstrings quadriceps calf muscles as well as your core and back muscles
Pullups and dips I know these are challenging but I would invest the energy in to training your body to be able to do them. Use the assisted pull up and dip machine if they have it at your gym or find a strong resistance band to create your own assistance system.
Of course theres many variations to theto simplify things think about it like this. To cover your entire body for a full body workout (which I highly recommend full body workouts for people who’s primary goal is to lose weight) remember you’ll need to pick a
pushing movement
like a bench press, incline press, machine press
A pulling movement
like a barbell row, a seated cable row, or pull up
A hinging movement
dead lift,kettle bell swing, good mornings
A Lunge movement, walking lunge step ups, reverse lunges
A squat movement, back squat, front squat, etc.
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