ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Best Workout: Compound Exercises To Build Muscle Faster

Updated on September 4, 2011

Are you looking to build muscle faster? Is your exercise regimen effective enough? This article will discuss how important compound exercises are to build muscle. Many people fail to do the proper exercises to build the most muscle. Isolation exercises are not going to build nearly as much muscle as compound movements. What is the best workout to build muscle faster?

What Are Compound Exercises?

Compound exercises work more than one muscle at a time. Usually a primary muscle is involved, while smaller muscle groups help to assist. A good example would be the Bench Press. This weight lifting exercise focuses on the pectoral muscles (chest), but the shoulders and triceps also assist. The shoulder muscles help press the weight and the triceps are mainly involved at the top portion of the lift.

What Are Isolation Exercises?

An isolation exercise focuses on one muscle group. These are often done to make that specific muscle group involved more. For instance, preacher bicep curls isolate the biceps so other muscles do not assist. Isolation movements help target muscles better.

Why Compound Exercises Are Better for building muscle

Since compound movements work multiple muscle groups at once, you have more potential muscle growth. They also release more HGH (Human Growth Hormone), which is responsible for building muscle. Don't do bicep curls everyday thinking you will gain a ton of muscle. Your focus should be to perform compound exercises. It's not that bicep curls are bad, or should not be done, they just do not recruit as many muscle groups at once.

Exercises that should be your primary focus include bench press, squats, deadlifts, shoulder press, barbell rows, and pull ups. These are excellent choices because they work multiple muscle groups. As mentioned earlier, the bench press works 3 major muscle groups!

Isolation movements like lateral raises, bicep curls, dumbbell front raises, and leg extensions should only be done to help improve lagging body parts.

Do Not Believe That Pro Bodybuilders Are Muscular Because Of Isolation Movements!

Bodybuilders are often seen doing a lot of isolation movements like lateral raises, dumbbell flys, leg extensions, and leg curls, but this is because they are trying to get all their muscles to be proportioned. Many people may get the wrong idea when they see huge bodybuilders doing those exercises and think they will get huge like them. Professional bodybuilders got big like that because of doing compound exercises and that performance enhancing drug (I think you know what I am talking about).

If you are looking to build a lot of muscle, focus on compound exercises, and only do some isolation movements. This is even more true if you are natural (do not do steroids).

Isolation movements are not bad by any means, but don't think you will gain significant amounts of muscle doing bicep curls all the time. I personally made this mistake a few years back (I did isolation movements all the time). Compound exercises will be your primary way of gaining the most muscle mass and strength, while isolation moments should be kept to a minimum to prevent over training. The best workout for building the most muscle is achieved through compound exercises not isolation movements!

Comments

    0 of 8192 characters used
    Post Comment

    • Fitnessover35 profile image

      Dr Sean P Mahoney 5 years ago from Vermont, USA

      Great Hub. My favorite compound move is the kettlebell swing. 10 sets of 30 swings with a heavy kettlebell and you are done for the day!

    • kjrzeek1 profile image

      kjrzeek1 6 years ago from New Jersey, USA

      2 Words...Power Cleans! Nice Post!

    • Gregoryy profile image

      Gregoryy 6 years ago

      Exersice is one of my fabvoate activites, and i have played most sports you can think of at some point.

      I want to say that compound movments are best for total sports related strenth. They help you run faster, hit harder, jump higher, and even give you more energy.

      Isolation exercises are mostly looks. If you spend all day on the bicep curl machine they will definelty get larger. Your abs may look better on the ab machine. There are some isolation exciersises though that help in sports performacne like the leg curl which helps you run faster.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)