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Best Compound Exercise to Gain Muscle Mass
By The "Muscle Nerd" Jeff Anderson
Not all exercises are created equal...sure, you knew that!
But in your quest to build some serious muscle, you'll need to fire up as many muscle fibers as possible to stimulate the kind of deep growth you're looking for. And for this mission, you have a strong ally in compound exercises.
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Compound Exercises vs. Isolation Exercises
First some quick clarification...compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.
Probably the best exercise to demonstrate the difference is the barbell squat. This "king" of all compound exercises moves your body using a majority of your muscle groups and bends you at your ankles, knees, waist, hips, and to some degree, even your shoulders.
Compare this to an isolation exercise such as leg extensions, which only moves your body by bending one joint...the knee.
So which is better?
To provide complete muscle fiber stimulation, you should take advantage of the benefits of both types of exercises. However, if you're main goal is to build muscle, you should use compound exercises as the main focal point of your weight training program and bring in complimentary isolation exercises to supplement the "big movers".
Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.
In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a "distress call" to pump out more anabolic hormones such as testosterone and growth hormone. >> Click here for Jeff's Optimum Anabolics Program
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BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
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Best Compound Exercises to Build Muscle Mass
Here's a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:
Muscle Group: Shoulders
Targeted Compound Exercises: Military Press, Hang Clean and Press, Arnold Press, Dumbbell Military Press
Muscle Group: Arms
Targeted Compound Exercises: Close-Grip Chin Up (palms facing your face), Dips, Close-Grip Pushup
Muscle Group: Legs
Targeted Compound Exercises: Barbell Squat, Deadlift, Lunges
Muscle Group: Back
Targeted Compound Exercises: Chin-Up (palms facing away from face), Cable Pull-Down, Deadlift, Cable Row or T-Bar Row
Muscle Group: Chest
Targeted Compound Exercises: Pushup, Dips, Bench Press, Incline Bench Press
>> Click here for Jeff's Optimum Anabolics Program
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Bowflex Home Gym |
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Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.
Click here for the BowFlex Ultimate 2 |
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Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
Click here for the Bowflex Revolution |
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Bodybuilding Revealed by Will Brink
Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet
tips & bodybuilding supplements told from Will Brink
- a respected authority in bodybuilding. |
- Learn about diet and nutrition
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- Find out what supplements truly work
and which are just a waste of money
- Learn tested training routines for
successful workouts
>>
Click here for Will Brink's Bodybuilding Revealed |
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