How to Build Muscle Quickly – Do Compound Exercises
Weight training exercise can be categorized into two main categories compound exercise and isolation exercises.
Isolation exercise gets their name from the fact that they put stress on a single and isolated muscle group (an even in some cases it can be part of a single muscle). Isolation exercises will involve the movement of a single joint. Some examples of isolation exercises include tricep extensions, bicep curls, calf raises, and leg extensions.
Isolation exercises will help you in shaping and define specific muscle groups. This is why it is usually not a good idea for beginners to start with isolation muscles. Isolation exercises are best for people who already have muscles but want them to look more defined and pronounced. Isolation exercises are also recommended for people who are recovering from an injury.
Compound exercises will rely on coordinated movements of multiple muscle groups and joints. Compound exercises are usually recommended for people who have not yet developed a significant amount of muscle mass. Some examples of compound exercises include bench presses, squats, and deadlifts.
Compound exercises will not only help with muscle growth but also contributes to the general fitness and increases strength throughout the body.
Two Types of Compound Exercises
There are some people out there who believe that there are compound exercises that are suited for increasing strength and some for improving speed. There is no evidence to back this up, but many people will go about training following this unwritten rule.
Take athletes for example. Many athletes relying on weight training to improve their performance in their respective sports usually prefer doing Olympic-style lifts like clean and jerk that power-lifters do. For people whose goal is bulking up, most of them prefer going with exercises such as deadlifts, bench presses, and squats that are usually performed using pure strength.
They Do More than Just Adding Muscle Mass
In addition to promoting muscle mass gains, another good thing about compound exercises is that they will strengthen your joints and connective tissues (i.e. tendons and ligaments). This is obviously a good thing.
If you are looking to build significant amounts of muscle mass, you will have to lift heavy weights. In order to lift heavy weights, your joints, ligaments, and tendons should be able to handle the stress or else you might end up getting injured. This is a loop, a cycle, really. This is why it is important for people starting out on weight training to avoid doing isolation exercises.
If you see a person with a small body or starting out trying to do isolation exercises, there is a good chance they don’t know what they are doing. Isolation exercises will help you increase a particular muscle or muscle group, but it will leave other parts of your body (not to mention the vital ones) undeveloped and weak which can result in injuries.
The main reason why experienced bodybuilders incorporate isolation exercises is that they are after an extra inch to their glutes, biceps, triceps, and chest. If they stop doing compound exercises and focus on only isolation exercise, they will most likely start to develop weak spots in their bodies which can easily fail when subjected to high enough amounts of stress. This means they will be exposed to risks they could have easily avoided if they continued with compound exercises.
Many people who chose isolation exercises over compound exercises usually do so because it is much easier to do isolation exercises.
Mass Building Compound Exercises
If you are looking to build muscle mass in your entire body, then you will need to add weight training program exercises that will target the major muscle groups from your shoulders down. Here are seven exercises you can add into your training routine.
Bench Press: This is the most popular of all compound type exercise. Bench press will specifically target your chest muscle and be done using either a barbell or a pair of dumbbells. There are three different positions you can perform the bench press. Flat (this is where the bench is parallel to the floor), incline (this is where the pelvis will be situated lower than the shoulder), and decline (this is where the pelvis is situated higher than the head). The decline bench press is considered by many people to be the safest and most effective form of bench press. This is because it emphasizes the pectorals and exerts the least amount of stress on the shoulders. Bench presses will also work your triceps and shoulder muscles.
You need to remember to lift heavy because it helps in maximizing the effectiveness of the exercise. If you can lift more than 15 reps, then you are lifting too light. You need to work with a weight that you can manage to lift between 6 and 10 reps in a single set.
Military Press: This exercise will target your shoulder muscles. You can perform the exercise using a barbell or a pair of dumbbells, just like bench press. You can do this seated or stand depending on how comfortable you feel.
Deadlift: This is an exercise that targets many different muscle groups which includes the lower back, the middle back, the hips, the trapezius, the glutes, the forearms, and the hamstrings. You back should always be straight at all times when doing deadlifts. Failing to do this can sometimes cause injury to your back.
Bent-Over Row: This will work your back muscle. If you are looking to build a wide and thick back, then this exercise if for you. You should ensure that your back is straight at all times when doing this exercise.
Pull Ups: These will help you develop a wide V-shaped back. One good thing about the exercise is that you will just need a bar which you can hang from. You will be using your body weight, but you can decide to add a weight belt to make a little more difficult or if you feel like your body weight is not enough. Adding weight will make it a little more challenging and can help you see better results.
Squats: Squat is undoubtedly the best ways to build your leg muscles. A squat will work your quads, glutes, hamstrings, and lower back (to some degree). You will do this using a barbell placed behind your neck and above the shoulders.
There is no doubt that compound exercises are hard to perform, but there is no substitute for the effect they will have on your body. Who said building muscle is easy anyway?