what are compound exercises and which ones are they

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Answer by Dr. Mass
Submitted on 11/5/2005
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To Akhtar: Compound exercises (Barbell Exercises) are those exercises which involve using groups of muscles synergistically in a specific movement. They are otherwise known as the Mass Building Exercises. These include the Bench Press, Squat, Deadlifts, Stiff-Legged Deadlifts, Dips, Barbell Curls, Bent-Over Rowing, Clean&Press etc. These Barbell exercises allow for the maximum amount of muscle fibers being used which produce greater and faster gains in strength and size. As opposed to isolation exercises which concentrate more specifically on one muscle in a given movement in order to shape or sculpt the muscle. Simply put, compound exercises build muscle mass while isolation exercises sculpt them. For example, if you perform a set of the Barbell Bench Presses you are not only working your chest but your triceps and shoulders as well. There is a strong misconception among beginning trainees, as well as ill-informed instructors at local gyms, that one needs to perform specific isolation exercises for each muscle in order for them to grow. This is an erroneous assumption and causes more harm than good. Remember the K.I.S.S. principle (Keep it simple stupid). If your just starting out, work out no more than twice per week using a split routine. By that I mean work out each major muscle group (not the specific muscle alone) once per week. Use ONLY compound exercises. Do no more than 2-3 sets (6-8 reps) for upper body, 2-3 sets (10-20 reps) for lower body. If you are a beginner I would not recommend doing more than two exercises per workout as you will risk overtraining (it can happen easier than you think). If you are using perfect form and giving it your best you WILL see results within time both in strength and size providing your dietary regimen and resting habits are equally good. Some may think that the "abbreviated" routines are too good to be true but trust me, if you do them correctly with intensity and effort you will sweat blood! Some may find doing 3 sets is too much and will need to do a maximum of two per exercise. Do what "feels" right for your body. I personally perform no more than 2 sets for upper body and 2-3 for lower body. I workout twice per week using this routine and have steady gains in strength and size (drug free). Good Luck and GET MASSIVE!!!!!

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Question by akhtar
Submitted on 3/4/2004
Related FAQ: Hardgainer Bodybuilding & Weightlifting FAQ
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what are compound exercises and which ones are they

Answer by dpak
Submitted on 12/22/2004
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compound excercises are excersises that work multiple muscles. For exsample when u are performing the bench press u are using not only ur chest muscles but your shoulders (anterior deltiod), ur triceps and even a bit of ur back (not much) heres a list of some compund excercises Bench Press Squat (extremely good excercise) Rows Deadlifts pull-ups dips *overhead press well dats some of them if u want more have a look on the web for some (there are plenty of sites out there which will help u)

Answer by Chris
Submitted on 8/3/2005
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compound exercises are exercises that work more than 1 muscle group at a time. Example: Squats, Lunges, Chin-ups, Bench Presses, And Rows.

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