Compound moves V's Isolated moves.
Compound moves use more than one muscle group and joint. An example of a compound move is a squat (core, quads, hamstrings, glutes, calves, hip flexor)
Isolation moves work a specific muscle and a single joint. An example of an isolation move is a Bicep Curl
5 Compound moves.
Squat
Compound moves use more than one muscle group and joint. An example of a compound move is a squat (core, quads, hamstrings, glutes, calves, hip flexor)
Quads, glutes, hamstrings, calves, hip flexors, lower back, abdominals
Bench Press
Pectorals, anterior deltoids, triceps
Deadlift
Quads, glutes, hamstrings, lats, traps, mid back, abdominals
Standing military press
Shoulders, chest, triceps, abdominals
Pull up
Large range of back muscles, bicep, forearms, abdominals
Isolation moves.
Isolation moves are not inferior, especially if you are trying to focus on developing one specific muscle – they can be great. However, if your goal is to gain more muscle mass, all over, compound exercises are much more efficient. If you want bigger biceps… you should do heavy biceps curls
Why choose compound moves?
1. Compound exercises burn more calories.
Compound exercises use more than one muscle and therefore require more oxygen, this helps increase its energy expenditure therefore increasing calories burnt
2. Improve coordination.
Compound moves can improve how all of the muscles work together because multiple muscles and joints are working to perform the move
3. Increase heart rate and provide a cardiovascular training benefit.
Compound exercises use a large amount of muscle tissue, when doing this it challenges the heart to pump blood to keep the muscles fueled and active.
4. Help improve flexibility through dynamic stretch
Most people will think of static stretching when it comes to stretching but any exercise that involves an active range of motion can be considered a form of dynamic stretching; because compound moves involve moving a joint through a range of motion which can lengthen the surrounding tissue.
5. Improve movement efficiency.
Compound exercises involve large groups of muscles. this can help muscles become better coordinated. Compound exercises can help improve movement skills and dynamic balance, which can help improve overall quality of life.
In a nut shell
If improving your overall fitness level is your goal, then compound moves should be your go-to. Compound exercises that feature multiple joint movements and involve more than one muscle group can be extremely effective. Realising the benefits of compound moves is important because they improve three categories of fitness: cardiovascular, strength, and flexibility.
