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Compound Movements and Building Muscle

August 18, 2023 / Muscle Growth
Compound Movements and Building Muscle

Compound movements are exercises that involve multiple joints and muscle groups working together to perform a coordinated movement. These movements are highly effective for building muscle due to several scientific reasons:

𝐇𝐨𝐫𝐦𝐨𝐧𝐚𝐥 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞: Compound exercises, such as squats, deadlifts, and bench presses, stimulate the release of anabolic hormones like testosterone and growth hormone. These hormones play a critical role in muscle growth and repair.

𝐌𝐮𝐬𝐜𝐥𝐞 𝐀𝐜𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧: Compound movements engage a larger number of muscle fibers across multiple muscle groups. This high level of muscle activation leads to more significant muscle recruitment and ultimately greater muscle growth.

𝐍𝐞𝐮𝐫𝐨𝐦𝐮𝐬𝐜𝐮𝐥𝐚𝐫 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲: Performing compound movements improves the coordination and communication between the nervous system and muscles, allowing you to lift heavier weights, leading to greater muscle tension and growth.

𝐓𝐢𝐦𝐞 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲: Compound exercises allow you to work multiple muscle groups in a single movement which helps you achieve a well-rounded workout in less time, making it easier to adhere to a consistent training routine.

𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝: opportunity for continuous progressive overload, a key principle for muscle growth. As you progressively increase the weight you lift, your muscles adapt by growing stronger and larger.

𝐂𝐚𝐥𝐨𝐫𝐢𝐜 𝐄𝐱𝐩𝐞𝐧𝐝𝐢𝐭𝐮𝐫𝐞: Compound movements require more energy and burn more calories compared to isolation exercises. The increased caloric expenditure can contribute to muscle growth and fat loss.

𝐒𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐧𝐝 𝐂𝐨𝐫𝐞 𝐄𝐧𝐠𝐚𝐠𝐞𝐦𝐞𝐧𝐭: Many require stabilization & core engagement, leading to improved core strength & stability. A strong core is essential for proper posture, injury prevention, and overall strength gains.

Studies and real-world evidence consistently support the effectiveness of compound movements for building muscle. Incorporating a combination of compound and isolation exercises into your training routine can provide a well-rounded approach to maximizing muscle growth and overall strength.

NOTE: Chet and Natalie are both IFBB Pros, Judges and Coaches. Interested in working with both Chet and Natalie? learn more about their Coaching Methods and visit their Coaching Plans page.