Build Muscle with Compound Movements


When it comes to burning fat and building more muscle definition to their bodies, most folks take it way out of proportion when designing a workout program or something that’s not geared for them. This belief of having to do 9 million exercises and billions of ab crunches will get you leaner than Arnold himself is false. It doesn’t have to be complicated to get in shape.

When you consider basic human movement and physical everyday activities you do on a normal basis, there are 4 basic forms to attest to this notion. These basic compound movements include squatting, pushing, pulling, and bending over to pick up something. In translation to exercise, these movements can be improved and strengthened through bench pressing, barbell squats, deadlifts, and rows through the use of free weights.

You can do compound movements through fixed machines as well, but not highly recommended. For better core activation and greater motor unit recruitment you want to train with free weights. Unlike machines, free weights challenge your not only your core abdominal muscles but your stabilization muscles as well.

Bench press works out your whole upper body including your chest, shoulders, biceps and triceps. Squats using a barbell challenges your entire body through the use of your lower body for the strength output, core and upper body for stability. Deadlifts is also a total body exercise but mainly considered to be a back exercise. Rows can be used with a cable machine or better yet with a barbell while bent over. This exercise mainly uses the lats and upper back muscles. The best thing about these exercises is that they challenge your core and abdominal muscles without ever having to do one sit-up. Doing these exercises mentioned 3-4 times a week for less than an hour each will give you the results you want as long as you stay consistent.



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