Compound exercises – The only 7 exercises you need


Learning about the benefits of compound exercises was a game changer for me.
Compound exercises involve multiple joints and more than one muscle group as opposed to isolation exercise which work one muscle at a time.

Example. The most famous Compound exercise is the the bench press vs the most famous isolation exercise, the bicep curl.

Here are the benefits of using compound exercises
1. They will save you time in the gym because You’re able to work more muscle in less time.
2. You burn wayyyyy more calories, because you’re using more muscles therefore you’re using more energy. And a calorie is just a unit of energy .
3. You can lift heavier loads, which will strengthen your body and stimulate muscle growth, which will turn your body into a fat burning machine
4. You build core strength. Most compound exercises require you to stabilize your core to generate power for your lift. Which is part of the reason I was able to get abs without doing one single sit up or crunch.

Bench press
The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press.

* Gluteus Maximus: (Butt) Quadriceps: (Upper Front legs) Adductor muscles: (Inner Thighs) Hamstrings: (Upper back of legs), Erector Spinae: (lower back), Trapezius, upper (upper neck muscles)

Glutes, Erector Spinae which is the back, Hamstrings, Quadriceps, and the core

Leg press
Quads, calves, glutes, hip flexors

Bent over Bar bell row
the lats, rhomboids, rear delts, traps, and even the biceps

Military press
Hits all three sides of the deltoid which is the shoulder muscles, triceps, biceps, lats,

Walking lunges
glutes, hips, hamstrings quadriceps calf muscles as well as your core and back muscles

Pullups and dips I know these are challenging but I would invest the energy in to training your body to be able to do them. Use the assisted pull up and dip machine if they have it at your gym or find a strong resistance band to create your own assistance system.

Of course theres many variations to theto simplify things think about it like this. To cover your entire body for a full body workout (which I highly recommend full body workouts for people who’s primary goal is to lose weight) remember you’ll need to pick a

pushing movement
like a bench press, incline press, machine press
A pulling movement
like a barbell row, a seated cable row, or pull up

A hinging movement
dead lift,kettle bell swing, good mornings

A Lunge movement, walking lunge step ups, reverse lunges

A squat movement, back squat, front squat, etc.




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  1. I think an honorable mention should be the farmer's carry. Just started them only 3 months ago and I've already noticed my grip and shoulder strength has skyrocketed, along with a bit of trap size.

  2. Is it worth it, if possible, to do it more than twice a week? I want to try it at least 4 times a week. Is it possible? Hopefully you can respond to my message.

  3. Hey man been watching your contents for a while and they are really helpful!! 💯👊🏼 Atm, I got a 4 day program upper lower split. So I eat clean, have a cheat meal twice a week. I put my cheat meal the night after the lower day so I use the calories I ate the next day for the upper day. In this program, if I do all compounds in one program that means it’s going to be a full body split with 3 days a week training. Where do you suggest me to put my cheat meal in and still do it twice a week?? Cheers!! 🍻 ( Got a bad metabolism here btw ahaha)

  4. Can you or have you done a video explaining how to choose the weight to use. I have problems overthinking lifting and the choosing the weight part seems to be my last hang up.

  5. I thought this would be easy because I was only doing 2 sets and 10 reps per set for each exercise but I was worn out after. One of the best workouts I've ever had.

  6. Brix, would shoveling snow qualify as a compound exercise? We got about 8 inches in North Jersey, and it was heavy snow. I felt it in my glutes, lower back, shoulders…would that be a compound exercise?


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