Basic Primer on Effective Training

Continuing on with the basics of effective training is the need to have a strong emphasis on the use of compound exercises. I know this one tends to be a ‘no brainer’ but it’s worth mentioning again anyway. Yes, isolation exercises and even machines may have their place, but the major portion of your training should be focused on compound, multi-joint exercises. Compound exercises use more energy, recruit more muscles, result in a greater acute increase in anabolic hormones, and allow you the opportunity to use maximal weights which will go along way to size and strength development. Contrast a push press with a lateral raise. Both exercises are typically used for shoulder development, but which one do you think will result in the greatest improvements? A single-joint exercise that you’ll never be impressively strong, on or a compound, strength exercise like the push press? This all ties into the previous point about needing to get strong. You just can’t get very strong on single joint exercises, at least not relative to the big, compound movements. Yes, laterals might ‘burn’ more, but so what? So do sets of 100 reps. In fact, for the large majority of trainees, they’d likely be able to build quite a respectable physique with just compound movements – deadlifts and their variations, squats and their variations, rows, overhead pressing, and bench pressing. If you get strong on these movements, ther’s no doubt it’s going to show in your physique. Save the isolation until you’ve got something to isolate.