I’m a big fan of compound movements: routines that target multiple muscle groups at the same time. If you seek comprehensive gains or results for your efforts, then compound workouts should make the bulk of your exercise routine at the gym.
Aside from their effectiveness in driving you towards your goals faster, it also has the added advantage of the optimal use of time. And yes, whatever your goal; to build strength, add mass or lose weight, you can trust these three exercises to help you get there.
ALSO READ: Why and When Should You Stretch?
Of course, it’s not an exhaustive list. For simplicity sake and in this article, we’ll only focus on three.
Incorporate them into your routine and watch your body transform.
If workouts had a hall of fame, the deadlifts would be in there, prominently stationed. This workout routine targets the back muscles, legs, traps, core, hamstrings, quads etc. all at once. The variations such as elevated deadlifts, split stance deadlifts, Romanian DL’s or even Sumo DL’s all concentrate maximum effort on different parts of the lower body.
Key Note: Make sure your form is good to avoid unnecessary body pain afterward. Do not squat your deadlifts
View this post on Instagram
Love this visual from @alexrichardson.fit . HOW TO DEADLIFT 👊🏼Tag a friend who needs to see this!🙋🏻♂️ . Next time you go to deadlift get a partner or another member at your gym to film you from this angle on your deadlift.👌🏼 . Our goal is to avoid rounding on the spine by engaging our lats, mid back, glutes, core, and hamstrings.💪🏼 . Getting into a set position and working on the deadlift technique with a light load where you can complete 10-12 reps is so much more effective over time for results, rather than going heavy but compromising form. . Yeah you lifted heavier and can tell your friends about it but your legs are not stronger, your back is working way too hard and will soon give out, your spine discs are now at risk, and you aren’t building any quality muscle in the glutes and hamstrings. . A great cue to use is to keep your chest up, push shoulders down, squeeze shoulder blades and lats, and right before you pick up the load squeeze those powerful glutes!🔥💪🏼 . Tag a friend who has been doing wrong all along and needs to see this!😲🤷🏻♂️ . Let me know what you think in the comments below?!🤔🧐😯👨🏻💻😪🤯 . Content by: @muscleandmotion . . #deadlift #deadlifts #deadliftsfordays #deadlifting #deadlifter #lowerbody #lowerbodyworkout #leg #legs #legday #legworkout #legsfordays #legsworkout #glutes #glutesworkout #lift #lifting #lifter #lifters #richardsonfit #richardsonfitness #bodybuilding #technique #fitnessguy #fitguy #onlinecoaching #fit #onlinecoach #fitness
This is one of my favourite workouts at the gym.
Ask ten friends to bench with you and you’ll get eleven say yes. Ask five gym buds to squat with you and it’s a different story. Everybody suddenly has a knee problem and the doctor’s advice to not stress the legs. Funny right? It’s the truth though. Nobody wants to squat and when they do and by God, enjoy it, then that’s a person who deserves serious accolades.
Squats are also compound movements that build lower back strength, firms up your stance by strengthening your feet and calves and seriously engages the core. It works on balance, builds strength and really is the type of exercise you only see the gym blooded do.
Key Note: Remember the right form for a squat is to sit back while keeping the upper body straight. Ensure the Knees are hip-width apart for starters. Other variations may be tried as your fitness level improves.
View this post on Instagram
He who never failed, never tried anything. The catalyst for achievement is that stubborn purpose that makes us go one more time. This week, resolve to try just one more time. Let' work!!! . . @prilaga #fitness #shredded #bodybuildinglifestyle #bodybuildingmotivation #barbell #hardbody #strong #beastmode #prilaga #aesthetics #fitspiration #bodybuilder #muscleandhealth #fitfam #getfit #fitnessmodel #dreambody #instafitness #flex #crossfit #squatthighs #atg #dedicationhasnolimitation
BENT OVER ROWS
This is not a guy’s exercise. It is a serious gymrat’s exercise. Bent over rows can be done with either a barbell or a dumbbell. It simultaneously engages the pecs (chest muscles), back, core and also builds lower body strength. Often neglected by most in the gym, it is another fine way to drive gains faster.
Key Note: bend your knee as if trying to squat slightly. Ensure your back is aligned straight with your head out, not looking down to ease tension around the neck.
View this post on Instagram
Here are my bent rows for the week, I did this workout yesterday at 24 hour in Anaheim before I left for my flight home – – I was very curious how my performance in the gym would go while traveling. Lately when I travel its a 3-4 hour drive and I usually only stay a day or two. This trip was much further (flew halfway across the country, 2 hour time difference) and I stayed a little bit longer than I am used to. Me being who I am, the 2 things that concerned me was, sleep and nutrition. While I managed to get 6-8 hours of sleep every night, there is still something about sleeping in another bed that throws you off – – In terms of nutrition, I was lacking in veggies and water. My goal was to ensure I had a meal that had protein every 4-5 hours – – In saying all of this I did notice a slight drop in performance in the gym, as it was much tougher to overload from the previous week – – The takeaway from this, is that as a fitness professional I am always promoting better sleep, better nutrition etc. and I think a lot of people just kind of brush it off and only think about the gym. Well I experienced first hand, how these factors outside the gym can affect how your perform in the gym, which in turn affects your results in the long run – – If you are not seeing the results you want in the gym, look at some of these outside factors such as sleep, nutrition, and stress – – Next week I am going to start the recovery for muscle infographics, these will give you steps on how to improve things such as sleep and how it can negatively affect your results