Compound Exercises

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Ballzey

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hey im looking for some good compound exercises. What are the best ones to do besides bench presses,good mornings,squats, shoulder presss ???
 
Ballzey said:
hey im looking for some good compound exercises. What are the best ones to do besides bench presses,good mornings,squats, shoulder presss ???
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A good morning is an isolation.

Lunges and it's variants are good. Deadlifts are awesome.

Bent over rows.
Cable rows.
Pull-ups
 
Deadlifts all the way, best way to pack on muscle. I also recomend the following:

bent over rows
standing barbell curls ( no ez bar)
sqauts
standing barbell press
hammer curls
any form of a barbell bench press
 
Curls are isolation, dude.


Squat (back/front/hack/box, etc), deadlift (conventional/sumo/deficit), bench press (decline/flat/incline), bent-over rows, shoulder press, pull-ups - dips, cleans, push press, snatches..
 
+Jerk. You can single arm many of these lifts for a little variation. But do it only when you've got the standard way down.
 
Cynic said:
A good morning is an isolation.
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Care to elaborate or am I misreading that you're saying that the GM is an isolation movement? The GM works nearly the entire posterior chain. And being that there are many variations of the GM I'd hardly put it as an isolation movement.
 
ahhh you guys are getting a little to technical thanks for all the posts on what you think are the best. ill try a few of them out that ive never done. im just looking for the best ways using free weights to get some more muscle
 
actually, no one got technical. if you want technical, let me ramble on about synergist muscles, insulin index, and muscle glycogen. ;)

just take it 1 step at a time
 
evolution said:
Care to elaborate or am I misreading that you're saying that the GM is an isolation movement? The GM works nearly the entire posterior chain. And being that there are many variations of the GM I'd hardly put it as an isolation movement.
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Technically, it's impossible to 'isolate' a particular muscle, but what I think Cynic is referring to is that with a good morning, the primary muscles hit are the glutes in that the motion involves a single joint movement (hips).

Isolation = single joint movement
Compound = multi-joint movement
 
malkore said:
actually, no one got technical. if you want technical, let me ramble on about synergist muscles, insulin index, and muscle glycogen. ;)

just take it 1 step at a time
Click to expand...

Or how about the "sliding filament theory" of muscle contraction, or the stretch shortening cycle, or the role of the sacroplasmic reticulum and calcium.
 
strout,
that's the stuff I don't know much about, and will be the most intensive part of my studying for the CSCS exam.
 
Ahhh, good luck! It is some interesting stuff. When I was studying it, it seemed like there was an entire language that I never heard before. But once you know it, it is very cool to grasp how the human body functions.
 
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