Great-Workout Blog

If you’re like most people I know, you’re so busy, that you struggle to find the time to hit the gym. You might have good intentions, but you probably also have what feels like a hundred other conflicting priorities (i.e. work, study, family etc).

If this sounds like you, compound exercises could be just the thing you need.

By using compound exercises, you’ll make much faster progress than you would if you use isolation exercises. In fact, you should always include compound exercises in your workout routine anyway. But this becomes even more important when you’re pushed for time.

What are Compound Exercises?

Compound exercises are exercises that move the body through more than one joint. By contrast, isolation exercises require only one joint.

Because compound exercises use more than one joint, they use more muscles. Compound exercises generally require you to use your largest muscle groups too - like your leg and back muscles.

Benefits of Compound Exercises

Because compound movements exercise multiple muscle groups in one go, this is where you can save precious time. By exercising more muscles with one exercise, you won’t need to do so many different exercises. Therefore, you won’t need to stay in the gym for so long.

Also, you’ll find that you can lift much more weight when you perform compound exercises. This is partly due to the fact that more muscles are being used, but it also has to do with the fact that most compound exercises force you to use your large muscle groups.

“The Big Three”

Here are three compound exercises that are commonly known as “The Big Three”. These three movements are so effective, that most power lifters only use these three exercises when they train. They are:

• Dead lift (Mainly for your back muscles, but great overall body exercise. Your legs will love this exercise!)
• Squat (Hits mainly the legs, but works the whole body to some degree.)
• Bench press (Mainly for chest muscles, but your shoulders and triceps will get a great workout too.)

If you were to include only 3 exercises in your workout routine, make it these three. By performing these three movements, you’ll work your whole body.

More Compound Movements

Here are some more compound exercises:

• Leg Press (Legs)
• Lunge (Legs)
• Dumbbell Shoulder Press (Shoulders, triceps)
• Upright Row (Shoulders, biceps, forearms)
• Dumbbell Row (Back, biceps)
• Chin Up (Back, biceps)
• Parallel Bar Dip (Chest, triceps. Also shoulders to some degree)

So, if you’re struggling to find time for your workouts, try eliminating all/most of your isolation exercises and concentrate mainly on compound exercises. By doing this, you’ll spend less time in the gym, while getting equal or even better results.