Compound Exercises: More Bang for the Buck!

In most situations when it comes to working out, people often use the excuse “I do not have time to dedicate myself to the gym.” Before becoming a License Physical Therapist, I was a personal trainer and strength coach. Most of my clients and / or patients were active and high functioning, training majority of my clients consisted mostlyof compound exercises. Compound exercises were efficient, got my clients moving, and were often simple. It is possible to get a superior workout—without spending hours in the gym.

The key is learning how to build a program composed of compound exercises. If you did not know already compound exercises is any exercise that works on multiple muscle groups simultaneously. A great example of a compound exercise is the squat, the squat is a multi-functional joint activity that targets the hip and knee musculatures, and trunk stabilizers.

Other examples of compound exercises are:

While many people who participate at the gym tend to prioritize isolation activities over whole body movements, Whole body exercises stimulate more muscle fibers and enhance recovery. Compound, or multi-joint, lifts exerts stress onto the target muscles and body. When stress is applied to the body, the body adapts to grow and become stronger. The benefits from the adaptive stress are from the hormonal cascade (GH and testosterone) conducive to enhanced protein synthesis and greater muscular growth.The more muscles being used in an activity, the more you will burn in calories. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously and effectively build strength and muscle hypertrophy.

The next time you are tempted to back out of your workout because of time, remember train smarter and not longer, by taking advantage of your new found knowledge for compound exercises. Always consult your healthcare provider before beginning a new exercise program. Your doctor or other medical provider can assess your general health and tell you if the program is right for you.

You Might Also Enjoy...

Calm Your Nerves with HFX

Nerve problems can result in chronic back pain, keeping you uncomfortable for no good reason. Did you know you can change that? Read to learn more about HFX™ spinal cord stimulation as a treatment option for chronic pain.

What That Chronic Buttocks Pain May Mean

Do your low back, buttocks, or upper thighs ache and hurt chronically? You could have an underlying problem that needs to be diagnosed and treated. Read to learn more about the potential causes of buttocks pain.

Hurt on the Job? Take These Steps Immediately

If you get hurt while you’re at work, it’s important to take the right steps in order to receive workers’ compensation, or workers’ comp. Read to find out what you should do next if you’ve been hurt or injured on the job.

Telltale Symptoms of a Hip Labrum Tear

Your hip joint involves complex parts like the labrum, a ring of cartilage that runs around your joint and acts like a seal. If you suffer a tear to your hip labrum, you may suffer from loss of motion or pain. Learn the signs of a hip labrum tear.