Ah…The Wonders of Compound Movements
On a daily basis, I see many gym goers making the mistake of incorporating too many isolation moves (exercises that work only one muscle group) into their workout. Tricep dips, calves raises, and bicep curls all fall into this category.
Compound movements (exercises which work multiple muscle groups) are far superior to isolation moves. Such moves include chest press, squats, and dumbbell rows.
Why are compound moves so great? Well, they keep intensity up, work multiple muscles groups at once, allow you to bear more weight, and allow your workout to be shorter. Isolation movements have their place, but I’ve found compound movements to be much more challenging and therefore better for reaching my goals.
Currently, I am on a push/pull and quad/hip plan. I perform one movement that resembles a pushing movement (working the chest, shoulders, and triceps) and one which resembles and pull movement (working the back and biceps.) I also perform one movement dominate to the quads and glutes and one dominate to the hamstrings and calves.
I do one exercise for each (four exercises total) four-five days a week. Here are a few examples of what you can do (choose one from each group to perform each lifting day):
Upper Body Push: Chest presses (take advantage of all the benches: incline, decline, and flat), push-ups, military press.
Upper Body Pull: Dumbbell rows, wide-grip pull down, close-grip pull down, seated cable rows, pull-ups.
Lower Body Quad: Squats (vary it up: front, back, hack), lunges (walking, backwards), leg press, step-ups.
Lower Body Hip: Deadlifts, good mornings, leg curl.
Just make sure to do different workouts each week. For example, do not do the same type of squat week after week. Vary the rep/set/rest scheme until you find what works for you (just keep the weight high).
Do this program four or five times a week. I’m usually in and out of the gym in a half hour or so on lifting days which is great. Combine this with three or four cardio sessions a week (one or two HIIT and one or two steady state). I’m sure you’ll see great results. Now get started!
~~~ Jen
