Thursday, January 12, 2012

Strength Training -Compound Moves (Big Payoffs)

Compound moves are exercises that use multiple muscle groups simultaneously. The more muscles you involve the greater the release of anabolic (muscle building/fat burning) hormones in the body. Consequently, the more muscle engaged the more you will burn fat (you will hear me say this often). As an added benefit, compound moves will also keep your heart rate up much like a cardio workout. Further, ALL compound moves work your core, which will improve your coordination and stability.

Examples of compound moves include: Squats, Dips, Pull Ups, Bench Press, Overhead Press, and Rows, just to name a few.

In contrast, the majority of the fitness world uses isolation moves. This means you train a single muscle group at a time. As a result, there is much less muscle stimulation (which equates to fewer hormones released for muscle building /fat burning). People tend to use isolation moves because they are generally easier and more familiar but not necessarily better. Bodybuilders use them to tweak the appearance of a specific body part. It may work for them but here is the catch -- muscle definition can only happen if you are already lean, lean, lean.

Examples of isolation moves are Bicep Curls, Leg Extensions, Leg Curls, Front Raises, Incline/Decline Flyes, and Ab Crunches.

Whether you are a beginner seeking toning or an advanced lifter…….. try compound moves for a bigger payoff.

Stay tuned…….

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