8 Exercises You Should Do More Of
If you are like most people, we are all short on the amount of time we need during the day. No matter how hard we try, we just can’t get everything completed. This goes for time spent in the gym as well. After all, most of us would like to be able to spend half as much time working out but still get the same results we are used to. With this in mind, focusing more on compound strength exercises may be the way to go. These movements allow you to get the most bang for your buck by hitting more muscles in the same movement. Don't be afraid to get heavy with these and go to failure.
What Are Compound Exercises?
Compound exercises are movements that are working out two or more major muscle groups at once. Instead of isolation exercises that are only training one muscle group, compound movements allow you to target multiple muscle groups in the same set. Here are eight compound exercises that will train several muscles at once and may allow you to get out of the gym earlier if needed.
Flat Barbell Bench Press
We all know this is the ultimate chest exercise, but it also works your triceps, back, and the front of your shoulders as well. Switch up your rep ranges for the bench, keeping it between 3 and 12 reps per set to maximize growth.
Standing Military Barbell Press
This exercise is done to target your shoulders, but it hits much more than that. Military presses will work your traps, triceps, back, and even your legs as you are standing through the whole movement as more and more weight is added. If you get close to failure, don't be afraid to use a little leg drive to get the last few reps. Always keep the weight under control though, don't let it start coming down too fast.
One of the best compound movements around. Deadlifts will train your glutes, hamstrings, quadriceps, back, forearms, core, lats, and traps. Whether you pull sumo or conventional, deadlifts should be a staple in your workouts if you want to gain muscle.
Don’t have time to get to the gym? Aim for a hundred pushups at home. It will train the chest, triceps, back, core, and the front of your shoulders. Break it down to 10x10, 20x5, or a max rep set followed by smaller sets until you get to that 100 rep mark.
Squats are known for building strong legs and creating a solid base for any physique. But that is not all that squats are good for. Barbell squats will train your glutes, hamstrings, quadriceps, calves, core, and even your back.
Rows will train your back and core very efficiently. Still, that is not all. Any time you are pulling something towards you, you are training your biceps. Rows will also give your forearms a good burn if you do enough of them. Just make sure you keep your form strict to protect your lower back.
When you get really good at these, you can crank out dozens of reps in one set. Dips will train your triceps, chest, back, core, and the front of your shoulders. Once you've mastered the bodyweight dip, use a dip belt to add weight.
It may take a while before you can start getting ten or more of these completed in a row, but pull-ups will not only train your back. Your biceps will grow from these as well.
If you are short on time or just want to get the best results possible from your strength training workouts, focus on compound movements. The more joints that are moving as you train, the more muscles you will be working.