Tuesday 28th June 2016 - Tagged: Core, Resistance, Strength

Compound exercises can be known as multi-joint exercises, working two or more joints/muscles. Isolation exercises work only one joint/muscle (this doesn’t mean you should eliminate isolation exercises).

Knowing that compound exercises work more muscles, we can take a look into how they make us stronger quicker and give us greater results.

When working with bigger multi-joint exercises your body will start to recruit more motor units. By doing this you will activate more muscle fibers which will allow weight to be moved faster.
Any exercise will recruit motor units, but some more than others. For example, pull-ups (compound) recruit more motor units than bicep curls (isolation).
Hopefully this is all making sense.

As mentioned in the ‘understanding our core’ blog most people think of core as abs only and think the only way to train your abs is to isolate them. Wrong!

Here are some compound exercises that will help you build a stronger back and tighter abs:
* Deadlifts
* Squats
* Lunges
* Chin-ups
Olympic lifts are also great for strengthening your core.

Your abs don’t always have to hurt to know you’ve worked them, but if you have just started performing pull-ups or chin-ups you will probably know from DOMS (delayed onset muscle soreness) that you do indeed contract your abs whilst performing the exercise.

If you are a novice to training, don’t jump straight into the exercises I’ve mentioned. Get guidance first and learn how to perform these exercises well.
Word of warning: You may need to start with light weights when performing deadlifts and squats. If these exercises are done incorrectly you may end up worse off than when you started.

I hope this blog has been knowledgable and helps you achieve greater results.

Stewart (SMPT)