Compound Exercises – Best Way to Build Strength and Muscle for Longevity

Compound movement exercises are functional exercises that replicate natural movements of human body and involves mind-muscle coordination throughout the body. These are quite effective in developing overall strength and fitness.

Generally these exercises are performed using free weights like barbells or dumbbells for full range of motion for maximum benefit.

Benefits of compound movement exercises:

• Each exercise could Involves multiple joints and muscle groups, hence more energy consumed and more after burn (EPOC)
• Improves stability and balance due to inter-muscular coordination
• Better hormonal (growth factors) response after workout and during recovery which will have beneficial effects on overall body functioning
• Muscle mass gain
• Better efficiency in shorter time as it multiple muscle groups are worked out.
• Improves mobility, stability and flexibility
• Increases heart rate and improves cardiovascular health

List of Compound Exercises:

• Deadlift
• Squats
• Bench Press
• Overhead shoulder press (Military Press)
• Bent-over Row
• Lunges
• Push ups
• Pull ups
• Dips
• Farmer’s walk

There are many variations of each of above compound exercises which could modulate the amount of stress created on certain muscle groups. The core intention of any variation is to target and strain multiple muscle groups with a loaded weight.

For bodybuilding, both compound movements and isolation exercises can be combined so there is a balance of muscle gain and toning with strength gains.

~Praveen Jada

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