Compound movements are basic bodybuilding movements which are
essential in any program if you are looking to gain mass and
strength. Examples of some compound movements are listed below:
Bench Press (Including
Incline / Close Grip)
Clean and
Press
Deadlifts
Dips
High Pulls
Military
Press
Power Cleans
Squats
Stiff-Leggs
T he most notable compound
movements are deadlifts, squats and bench presses. Squats
and deadlifts particularly are known for increasing levels of
growth hormone in the human body. In other words, you not only
develop large, muscular legs by performing squats, but you will
also gain muscle mass in other areas of your body as well. As an
example, try to think of all the bodybuilders who frequent your gym
who have large upper bodies but small legs. Now try to think of all
the bodybuilders in your gym who have large legs but small upper
bodies. No doubt, you will notice that there are more people in the
first category than the second!
Since all three of the main compound movements listed above are
fairly heavy and taxing on the body, it is not recommended to
perform compound movements in the same day if you can prevent it.
Try to include compound movements in your training, but split up
when you work each muscle which is developed by each compound
movement. For example, train back, legs and chest on seperate days.
This will allow for the most rest and recuperation between
workouts, and prevent overtraining.
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