Compound exercises are exercises that require you to utilize more than one joint to complete the movement. An example of a compound exercise is the squat, which requires movement at the ankle, knee and hip joints. They typically take longer to master because of the increased amount of coordination to complete the movements. They should be the first type of exercise taught and should be the base for any weight training program.
Benefits
Compound exercises recruit more major muscle groups, which, according to the American College of Sports Medicine, makes them more time efficient. Instead of working on a specific muscle group, you're training several in the same amount of time. They tend to be more akin to movements required in daily life and in sports. The movement and muscles developed from the squat, for example, can be applied to playing defense in basketball or bending down to pick up a child. In addition, compound exercises cause a higher level of muscle building hormones, such as testosterone and growth hormone, to be released while lifting. This equates to greater muscle building.
Common Compound Exercises
Common lower body compound exercises include squats, lunges, hang cleans, snatches and deadlifts. All of these require movements at the ankle, knee and hip joints. Common upper body compound exercises include bench presses, rows, lateral pull-downs, push-ups and pull-ups. All of these require movements at the shoulder and elbow.
Workout Structure
Complete compound exercises at the beginning of your workout routine, prior to completing single-joint exercises like bicep curls, tricep kickbacks or leg extension. This prevents fatigue from setting in prior to completing the higher intensity compound movements. The single-joint, or isolation exercises, are used to strengthen muscles that surround specific joints and should be completed at the very end of the workout.
Strength and Muscle Development
Compound exercises are necessary to develop significant strength and power, and to develop large muscle mass. Isolation exercises are effective at developing defined muscle tone and many use them as assisting activities to improve their appearance and self-confidence.
Volume
The volume of sets and repetitions for compound exercises tend to be lower than the volume used for isolation exercises. The American College of Sports Medicine recommends completing three sets of five to eight repetitions of compound exercises, while suggesting three sets of eight to 10 repetitions of isolation exercises.
References
- American College of Sports Medicine: News
- "Essentials of Strength Training and Conditioning--3rd Edition"; National Strength and Conditioning Association; 2008
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