Compound Exercise
DEFINITION
A compound exercise is any exercise that involves multiple joints and muscle groups, such as the squat, deadlift, bench press, and pull-up. Compound exercises are a core part of strength training routines.
EXPLANATION
- Compound exercises recruit larger muscle groups and allow you to lift heavier weights than isolation exercises.
- They mimic natural movement patterns and are important for developing overall strength.
- Compound exercises increase anabolic hormone production more than isolation exercises, enhancing muscle growth.
- They efficiently train multiple muscle groups at once, decreasing workout time.
EXAMPLES
- Lower body: squat, deadlift, lunge
- Upper body: bench press, pull up, bent over row
- Full body: clean, snatch, thruster
RELATED TERMS
- Isolation exercise – targets just one joint/muscle
- Multi-joint – compound exercises involve multiple joints
COMMON QUESTIONS
- How much of my workout should be compound exercises? The bulk of it – around 80% compound and 20% isolation.
- What are the best compound lifts? Squats, deadlifts, bench press, pull-ups, rows, and shoulder press.
DO NOT CONFUSE WITH
- Isolation lifts like bicep curls, tricep extensions, and calf raises that only work one muscle/joint.
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