What Are Compound Exercises?
You're probably familiar with the saying, "The more, the merrier." Well, when it comes to getting fit, that couldn't be truer.
In fitness terms, this is called compound exercise. Simply put, a compound exercise is one that uses multiple muscle groups at once. This not only saves you time in the gym, but it also burns more calories and helps you build muscle more quickly.
Below we'll introduce you to some of the most popular compound exercises, as well as walk you through a few basic moves to get you started.
What Are Compound Exercises?
Simply put, compound exercises are exercises that work multiple muscle groups at the same time. This makes them more efficient than exercises that work just one muscle group. When you do a compound exercise, you're getting more out of your workout in less time.
This is because compound exercises recruit more muscle fibers than single-joint exercises. And the more muscle fibers you can activate, the more work you're doing and the more calories you're burning. Not to mention, compound exercises also activate the hormonal response that leads to muscle growth.
Benefits of Compound Exercises
Compound exercises are all about efficiency. By incorporating these moves into your workout, you'll work more muscles in less time. This means you'll be able to achieve your desired results in a short period of time, which is exactly what every fitness enthusiast dreams of.
Moreover, compound exercises also challenge your body in new and different ways, which can help you avoid plateaus and boredom. Compound exercises lead to a greater afterburn effect relative to other kinds of exercises, which makes them ideal for individuals aiming to lose weight effectively. Various weight-loss exercises are classified as compound exercises because of how they work multiple muscles of your body simultaneously.
Different Types of Compound Exercises
Compound exercises can be further divided into three main types, each listed and described below.
The first type is the multi-joint exercise. These are exercises that work multiple muscle groups at the same time. The best examples of these are the squat, bench press, and deadlift.
The second type is the multi-plane exercise. These exercises work your muscles in more than one direction. The best examples of these are the lunge, shoulder press, and woodchop.
The final type is the stability ball compound exercise. These exercises use a stability ball to add an unstable surface to an otherwise stable exercise. The best examples of these are the chest press and bicep curl.
Tips and Tricks for Making Compound Exercises More Effective
Here are a few tips and tricks to help you get the most out of your compound exercises:
Make sure you have a good warm-up before you start. This will help reduce the risk of injury and help you get the most out of your workout.
Choose a weight that is challenging but not too heavy. You should be able to complete the set without too much difficulty.
Get the right form for each compound exercise you perform. This is especially important with compound exercises as they can be easy to do incorrectly. Make sure you are using the right muscles and taking the time to master the exercise before adding weight or increasing the reps.
Use a spotter when necessary. If you are doing an exercise that is new to you or is particularly challenging, it is always a good idea to have a spotter on hand just in case.
When it comes to getting in shape, compound exercises are definitely the way to go. These exercises use multiple muscle groups at once, so you can get more done in less time. Not to mention, compound exercises are a great way to burn calories and lose weight.
So, if you're looking to get fit faster, be sure to add compound exercises to your routine. And remember, it's important to vary your exercises so you don't get bored and so you can continue to see results.
While you’ll certainly be getting promising results if you continue to perform compound exercises under the guidelines mentioned above, you can still increase their efficiency by various different measures. One of the best ways of doing so is by following a dedicated meal plan that goes along with your workout routine. Clean Eats Kitchen has got the ideal meal plans for you with the right mix of taste and nutrients to keep you hooked. Our meals ensure that your body doesn’t get deprived of its essential nutrients as you continue to hustle through every workout session.
Summary of What Are Compound Exercises
Compound exercises are exercises that work multiple muscle groups simultaneously
These exercises are fun and lead to more effective results
The different types of compound exercises include multi-joint exercise, multi-plane exercise, and stability ball compound exercise
You can make your compound exercises more effective by warming up beforehand, maintaining the right form, and using a spotter.