To build muscle, you have to perform strength training. In addition to increasing your actual muscle strength, this can reduce your body fat, improve your cholesterol levels and improve your tolerance to glucose, according to Georgia State University's Physical Fitness Page. Adding muscle can also boost your performance in contact sports like football and rugby. Compound lifts are specific types of exercises that can play a major role in your muscle-building efforts.
Identification
Exercises are either compound or isolation. Compound exercises, also known as multi-joint, involve more than one muscle and joint at the same time. Isolation exercises "isolate" one single muscle and only involve one joint. If you are looking to make fast gains in size and strength, then compound lifts are your best option.
Types
Any exercise that causes you to bend more than one joint is considered compound. Bench presses, shoulder presses, squats, deadlifts, lunges and bent-over rows are examples. Each one of these exercises targets at least two muscle groups. A squat actually works several more. The glutes, quadriceps, hamstrings, calves, abs, hip flexors, deltoids and spinal erectors all get activated. The more muscles you recruit, the faster you will gain size.
Free Weights
Compound exercises require the use of free weights, machines or body weight. Although machines can help you build strength, they are not the best option. When you use free weights like dumbbells and barbells, you are forced to contract stabilizing muscles to remain balanced. This leads to a higher amount of muscle fiber recruitment. When you sit on a chest press machine, you do not have to suspend weights in the air, so some of the work is done for you.
Proper Form
For any compound exercise to be effective, you must do it with proper form. Never use momentum, always go through a full range of motion and make sure to breathe properly. Take the bench press, for example. Lie face-up on a flat bench and place your hands in a wide grip on the barbell. Push it off the supports and hold it straight above your body. Slowly lower the bar down until it lightly touches your chest. Push the bar back up until your arms are fully extended and repeat. Inhale as you lower the bar, exhale as you push it up and keep your abs tight throughout the whole movement. When you push the bar up, do not lock your elbows.
Considerations
To get favorable results with compound exercises, you need to use enough resistance. Aim for a weight that only allows you to do eight to 12 reps with good form. Train with a spotter who can help you make your reps. Also pay attention to your diet. If you do not feed yourself properly, you will not have energy in your workouts and your muscle gains will suffer. Eat foods that are healthy sources of protein, carbs and fat, such as lean beef, cottage cheese, eggs, fish, nuts, seeds, fruits, vegetables, beans and whole grains.
Warning
If you have never done compound exercises, deploy the services of a personal trainer who has experience with them. He will show you proper technique and form so you can get the best results from your workouts. Also make sure to talk to your doctor before you start an exercise program if you have not worked out in a long time.
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