The benefits of Compound Exercises*

Monday, 16 November 2015, By Tom Coleman

My clients often express that they feel that their busy lives require them to juggle the responsibilities of work, family and life in general - and they are left feeling like they do not have much time to dedicate to exercise! This is ok! We are able to design effective programs that suit your lifestyle. In order to ensure that time spent in the studio is effective and efficient, our weight training programs include compound movements.

A compound exercise is simply an exercise that trains more than one muscle group at a time. Examples include exercises such as Squats, Deadlifts, Leg Press - any exercise which works multiple muscle groups at once. The opposite of this would be an isolation exercise which primarily focuses on training one muscle group, for example a bicep curl to train the bicep brachii.

Compound exercises allow you to engage more muscle groups, which in turn:

  1. Help you do more in less time: By working several muscle groups at the same time, you can perform fewer exercises and reduce the total amount of time you spend in the gym.

2. Will increase your strength: Functional full body movements help you to be stronger, build more muscle and nervous system activation for weight training and also everyday life such as picking items up off the floor, kneeling, sit up off chairs etc.

3. Hormonal response: Leading sport scientist Vladimir Zatsiorsky states that compound movements "Impact the nervous system by interacting with neuron receptors, increasing the amount of neurotransmitters, and causing structural protein changes… promote growth hormone responses in the pituitary." In a nutshell increase fat burning hormones and building strength in the body.

4.Improve bone growth and joint stability: Weight training increases bone density making your bones stronger which helps to reduce the chance of having brittle bones or osteoporosis.

Having someone guide you, watch you and coach you through these big movements is key for optimal results because form and safety is the most important thing when weight training. So, the next time you feel pressed for time remember you can work smarter, not longer, by taking advantage of these compound exercises. Combined with plenty of sleep, a nutritional plan, and a positive attitude, you will see huge improvements in your health and fitness goals.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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