Elements of a Compound Workout
A compound workout characteristically incorporates numerous muscles during the execution of a specific lift. Numerous exercises can be considered compound exercises because no lift is truly a pure isolation lift. Every exercise incorporates one or more other muscles in order to perform the exercise correctly. Specific to true compound exercises are multiple muscles movements and high one repitition maximum (1RM) weight loads. Routines using compound exercises traditionally are those routines utilizing exercises that target the chest, back and leg muscles. Below is a sample of well known compound exercises:
- Chest: Barbell Bench and Dumbbell Press, Peck Deck Fly, Incline/Decline Presses (Muscles recruited: Deltoids, Pectoralis Trapezius, Triceps)
- Back: Pull Ups, Barbell Rows, Dead-Lift, Dumbbell Row (Muscles recruited: Lats, Trapezius, Rhomboid, Deltoids)
- Legs: Barbell Squat, Hack Squat, Leg Press, Barbell Lunge (Muscles recruited: Quadriceps, Hamstrings, Gluteus Maximus)
Weight Loads for a Compound Workout
The weight loads used during compound workouts are going to be higher then during isolation exercises. Due to the fact that more major muscles are recruit creates the environment for heavy loads. The major muscles engaged are high energy muscles and the exercises using the heavier loads will require their toll. Total weight loads for compound exercises can be somewhere around 100-120% of the lifter’s total body weight. For this reason it is recommended not to get too carried away too soon or you will pay the price in recovery time. Strain and soreness from overdoing it during compound routines is common. Take your time and keep your weight loads around 80% of your 1RM and you’ll save yourself the setback. Also considering the heavy loads you will be using during compound exercises pay particularly close attention to lifting form. Improper lifting form with these heavy loads can cause muscle strain and injury.
Sample Compound Workout
Using a compound workout is an efficient way of using your workout time and achieving your strength training exercise goals. Probably every lifter or strength trainer has their favorite compound workout. Workouts tend to be the product of preference, practice and personal choice. Each trainer will devise a workout that best suits their training goals and level of progress. Below is a sample workout to get you started on the way toward customizing your own compound workout.
Compound exercises are high energy movements and they will exact their price from you during your routine. Keep aware of your energy level as your strength begins to fade and as the workout progresses. This is where most trainers suffer injury or strain because of fatigue. If the weight load is giving you trouble cut back on the number of reps in the set or if you prefer keep the same number of reps but drop the weight load down. Better to progress gradually then to have to sit out a few weeks due to a pulled muscle or injury.
For the ultimate compound exercise workouts (with detailed pictures and videos) designed by top strength coach and fitness expert, Shin Ohtake, visit: MAXWORKOUTS
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