One of the biggest mistakes people make in fitness is underestimating the importance of compound exercises. There are several reasons for this that we will go through below…
They train many muscles at once
And the more muscles you can effectively train in a given exercise, the more overall muscle you can build as a result. This also makes these types of exercises more time efficient. One compound exercise can do the work of several isolation exercises.
They allow you to lift heavier weights
The best compound exercises will put many of your muscles and multiple joints through a large range of motion. Consequently, they enable you to move more weight than isolation exercises and thus better progressively overload your muscles. This is significant because the better you can progressively overload your muscles, the faster they will grow.
They significantly raise testosterone and growth hormone levels
The magnitude of post-workout elevations in anabolic hormones relates to the amount of muscle involved in the workout. This is why research shows that compound exercises produce larger increases in both testosterone and growth hormone than isolation exercises.
These effects don’t influence muscle gain as much as some people would have you believe, but they do have other benefits as well.
If you are looking to grow muscle faster and more efficiently, you should be aiming for 70 to 80% of the sets that you do every week to be compound exercises. You should still do isolation exercises, but in addition to compound exercises, not instead of.
Get rid of the fancy techniques like drop sets, supersets, and giant sets. Instead, stick to the basics and you will see awesome results!
Use heavy weights, around the top of your rep range (4 to 6 max), and continue to add weight as you go. Once you can hit the 6th rep, add more weight.
If you want to build muscle and strength as quickly as possible, you need to focus your efforts on compound exercises as much as possible.
We hope you found this article helpful but if you have any questions, please do get in touch.
The Fitness Focus Team