Top 5 Compound Exercises For Beginners | Full Body Training
Summary
TLDRThis video script offers a comprehensive guide to efficient full-body workouts using compound exercises. It explains the distinction between compound and isolation exercises, highlighting the benefits of compound movements for stimulating major muscle groups. The script recommends five key exercises: barbell back squats, bench press, lat pull-downs, deadlift variations, and overhead press, which together target all major muscle groups. It also suggests incorporating isolation exercises for specific muscle emphasis and provides tips on building a balanced training program.
Takeaways
- đïž Compound exercises are recommended for efficient full-body workouts over isolation exercises.
- đȘ Isolation exercises like bicep curls can be valuable but should be secondary to compound movements.
- đ Research shows similar muscle growth from compound movements (e.g., lat pulldowns) compared to isolation (e.g., bicep curls).
- đŠ” The barbell back squat is a foundational compound exercise for the leg muscles, including quadriceps, glutes, and adductors.
- đ€Č Variations like the barbell front squat can reduce low back stress and are an alternative to the back squat.
- đ€žââïž Squat depth should be as deep as comfortable, with personal biomechanics in mind.
- đș The barbell bench press is a key horizontal push movement, targeting the chest, triceps, and front deltoids.
- đ€Č Dumbbell bench press can help reduce muscle imbalances by allowing each arm to lift independently.
- đș Vertical pull exercises like lat pulldowns are chosen over horizontal pulls for this routine to complement the upcoming deadlifts.
- đïžââïž Deadlifts are a foundational exercise for leg and core muscles, with variations like Romanian deadlifts focusing on hamstrings.
- đ€Č Overhead press is the final compound exercise, targeting shoulders and triceps, with core engagement in standing variations.
- đ A well-rounded workout can be built around these five compound exercises, with room for additional isolation movements for smaller muscle groups.
Q & A
What is the main difference between compound and isolation exercises?
-Compound exercises involve multiple joints and muscle groups, making them more efficient for full-body workouts, while isolation exercises focus on a single muscle group, such as bicep curls for biceps.
Why might someone choose to include compound exercises over isolation exercises in their workout routine?
-Including compound exercises in a workout routine can lead to more efficient training sessions, as they allow for the stimulation of major muscle groups with fewer exercises, reducing the overall length of the workout.
What are the top 5 compound movements recommended for a full-body workout according to the video?
-The top 5 compound movements are barbell back squats, barbell bench press, lat pull-downs, deadlift variations, and overhead press.
How do lat pull-downs compare to bicep curls in terms of biceps muscle growth according to the research mentioned in the script?
-The research found that the muscle growth response for the biceps was similar between lat pull-downs and bicep curls, suggesting that compound exercises can effectively target single muscle groups as well.
What is the recommended approach to building a workout program around the 5 compound movements discussed in the video?
-The 5 compound movements should form the foundation of the workout program. Additional isolation exercises can be included to place more emphasis on specific muscle groups as needed.
Why might someone choose a barbell front squat over a barbell back squat?
-A barbell front squat can be a better option for those who experience low back discomfort during back squats, as it places less stress on the lower back due to the weight being in front of the body and a more upright posture.
What is the recommended squat depth for most people, and why might it vary?
-The general rule of thumb is to have the hip crease below the knees during a squat. However, due to differences in biomechanics and anatomical structures, individuals should squat as deep as comfortably possible.
How can one increase their squatting depth if they feel limited?
-Incorporating ankle wall stretches in the warm-up routine or squatting with elevated heels can help increase squatting depth.
What is the primary difference between a conventional deadlift and a Romanian deadlift?
-A conventional deadlift targets a mixture of leg muscles and the core, while a Romanian deadlift focuses more on the hamstrings and maintains the knees stationary.
Why is it important to master the technique of a deadlift before heavily overloading it?
-Mastering the technique of a deadlift is crucial to prevent injury and ensure proper muscle engagement. Overloading without proper form can lead to improper lifting habits and potential harm.
What is the role of the overhead press in a full-body workout routine?
-The overhead press focuses on the shoulders and triceps, providing additional stimulation to these muscle groups that may not be fully targeted by other compound exercises like the bench press and lat pull-downs.
How can one find a workout program that incorporates the 5 compound exercises discussed in the video?
-A free three-day full-body routine that includes these exercises and additional isolation movements for smaller muscle groups can be found through the link provided in the video description.
Outlines
đïžââïž Compound vs. Isolation Exercises for Full Body Training
This paragraph discusses the challenge of selecting exercises for a full-body workout, emphasizing the efficiency of compound movements over isolation exercises. The speaker suggests that while isolation exercises like bicep curls can target specific muscles, incorporating compound movements is more effective for overall muscle growth. The paragraph introduces the concept of using five key compound exercises to train the entire body and explains the difference between compound and isolation exercises using the example of bicep curls versus lat pulldowns. It also touches on the value of isolation exercises as supplementary to the foundational compound movements.
đïžââïž The Top 5 Compound Exercises for a Balanced Workout Routine
The second paragraph outlines the top five compound exercises recommended for a balanced workout routine. It starts with the barbell back squat for leg muscles, followed by the barbell bench press for chest, triceps, and front deltoids. The paragraph then moves on to the vertical pull exercise, such as lat pulldowns, for back and biceps training. The fourth exercise is the deadlift, which targets leg muscles, the core, and spinal erectors. Lastly, the overhead press is introduced to focus on shoulders and triceps. The paragraph also discusses variations of these exercises, such as front squats and dumbbell bench presses, and the importance of technique over heavy lifting. It concludes with the suggestion that these compound exercises form the foundation of a workout routine, with isolation exercises added for specific muscle emphasis.
Mindmap
Keywords
đĄIsolation Exercise
đĄCompound Movement
đĄBicep Curls
đĄLat Pull Down
đĄBarbell Back Squat
đĄBarbell Bench Press
đĄDumbbell Bench Press
đĄPull-Up
đĄDeadlift
đĄOverhead Press
đĄMuscle Imbalances
Highlights
The importance of understanding the difference between compound and isolation exercises for efficient workouts.
Why including an isolation exercise for every muscle group can lead to excessively long workouts.
The recommendation to focus on major compound movements for a full-body training approach.
The question posed: if only 5 exercises could be chosen for full-body training, which would they be?
The distinction between bicep curls as an isolation movement and lat pulldowns as a compound movement.
Research findings that show similar muscle growth responses between lat pulldowns and bicep curls.
The value of compound exercises in creating efficient training sessions without neglecting muscle stimulation.
The role of isolation exercises as supplementary to compound movements in a training program.
Barbell back squats as a foundational compound exercise for the leg region.
Variations of squats, such as barbell front squats, and their impact on low back stress.
The significance of individual squat depth based on biomechanics and anatomical differences.
Barbell bench press as a horizontal push exercise targeting chest, triceps, and front deltoids.
Technique recommendations for the bench press to maintain chest tension and reduce shoulder stress.
Alternative bench press variations like dumbbell bench press for muscle imbalance correction.
The choice between horizontal and vertical pull variations for back and bicep training.
Lat pull-downs as a vertical pull exercise with options to emphasize different back regions.
The role of deadlifts in training leg muscles, core, and the importance of technique over weight.
Romanian deadlifts as an alternative to conventional deadlifts for hamstring focus.
The overhead press as the final compound exercise targeting shoulders and triceps.
The concept of using the five compound exercises as a foundation for a balanced workout routine.
Suggestions for incorporating additional isolation exercises for specific muscle group emphasis.
A reference to a free three-day full-body routine that incorporates the discussed compound exercises.
Transcripts
with so many different exercises and
muscle groups to be trained it can be
confusing to figure out what exercises
you should use in your workouts
one option is to include an isolation
exercise for every single muscle group
but then you will quickly find out that
your workouts become very long because
there are lots of muscle groups to be
drained
the different and better way to approach
it is to include mostly major compound
movements into your training
i often get the question if i only had
to choose 5 exercises to train the
entire body what would it be
well in today's video i will answer that
question in more detail i will go over
what i consider to be the top 5 compound
movements for training your full body
once i have discussed these exercises i
will also explain how you can build a
complete workout program
around these 5 compound movements but
first let's look into the difference
between compound and isolation exercises
let's say you want to train your biceps
you can isolate the biceps through a
single joint movement like bicep curls
the only thing you are training with
this exercise is elbow flexion
but if you have a full body workout with
5-6 exercises and you have more than 10
muscle groups to train
they can't isolate every single muscle
group so instead you can also choose to
train something like a lat pull down
which will train both elbow flexion and
vertical shoulder adduction so it will
target both your biceps and back muscles
interestingly enough there has been some
research done comparing the effects of
lead pull downs and bicep curls on
biceps muscle growth and the muscle
growth response was found to be similar
so by using more compound exercises in
your training you are able to have more
efficient training sessions while still
being able to
effectively stimulate the major muscle
groups of your body
but this is not to say that you
shouldn't do any isolation exercises
there definitely still is value in doing
isolation movements like bicep curls and
side raises
but as i will explain later in this
video these exercises should be seen as
the cherry on top
your compound movements form the
foundation of your training program with
isolation movements you can place more
emphasis on certain muscle groups that
you may want to bring up
now let's get to the compound exercises
and we start with an exercise
that targets the legs region and that is
doing barbell back squats
the emphasis with this exercise is
placed on your quadriceps
but also your glutes and adductors get
trained hard during the barbell back
squat
there are more squat variations that you
can use for instance next to doing
barbell back squats you can also do
something like a barbell front squat
with a front squat the weight is in
front of your body and you maintain a
more upright posture
we know from research that this reduces
the stress on your low back
so if a barbell back squat results in
more low back discomfort for you then it
is worth experimenting with a front
squat
now about how deep you should squat you
may have heard before that with a squat
your hip crease should be below the
knees
this is a good rule of thumb for most
people but we all have differences in
biomechanics it is not possible
to recommend one specific squat depth
for everyone because our anatomical
structures can differ from person to
person
so squat as deep as comfortably possible
if you feel like your squat depth is
limited
incorporate ankle wall stretches in your
squat warm up routine or squat with
elevated heels to help
increase your squatting depth next we
have another big compound movement that
is the barbell bench press
this exercise trains a horizontal push
this stimulates your chest triceps and
front deltoids
to maintain good tension on your chest
and not overly stress the shoulders it
is recommended to keep your elbows more
slightly tucked during the bench press
as i have shown in one of my previous
videos on the bench press you want to
keep a sort of j-curve bar path in which
you bring the bar towards your lower
chest
and then push it back up next to the
barbell bench we of course also have
different bench press variations that we
can use
for instance the dumbbell bench press is
another solid variation
with a dumbbell bench press each arm is
lifting its own weight individually
so if you want to work on reducing
muscle imbalances between each side of
your body
then doing the dumbbell bench press
makes sense it's of course also possible
to incorporate both barbell and dumbbell
bench variations in your routine
which is what i like to do next up it's
time to train the compound pulling
movement to train your back and biceps
and because i limited myself to only 5
exercises in this video
i had to choose between a horizontal and
vertical pull variation
and since we got deadlifts coming up as
one of the next exercises i have decided
to make a vertical pull our primary back
and biceps exercise because some of the
benefits of a horizontal pull like
increased spinal erectors and trap
stimulation
can to some extent also be obtained with
a deadlift now back to the vertical pull
with a vertical pull exercise like let
pull-downs you're able to effectively
train your back and biceps
the back muscles work together in this
exercise but depending on how you
perform the leg pull down you are able
to place more emphasis on certain
regions of your back
to focus more on your upper back muscles
doing a wide grip let pull down is
helpful since this will help engage
muscles like the rhomboids and mid traps
more
whereas if you want to focus more on the
lats a narrow or shoulder width grip
helps you engage the lats region more
an alternative to lat pulldowns is doing
pull-ups if you can do pull-ups this is
an excellent way you can train your back
with the use of minimal equipment
the fourth compound movement is another
foundational exercise and that is doing
a dead lift variation
the most basic form of a deadlift is the
conventional deadlift
and this is a solid variation that
targets a mixture of leg muscles like
your quadriceps glutes and hamstrings
but also your core plays a primary role
during death lifts your spinal erectors
and your abdominal muscles stabilize
your spine during this movement
typically speaking doing heavy squats
and conventional deadlifts in one
workout can be considered too taxing
so if i had to choose a deathly
variation to pair with your barbell back
squats then it would be a romanian
deadlift
your squats would be focused more on the
quadriceps while the romanian deadlift
is focused more on the hamstrings
and both exercises target the glutes so
then your legs are challenged in a
balanced way
with the romanian deadlift you keep your
knees stationary and lower the weight
down by pushing your hips back
so unlike a conventional deadlift you
don't have to lower the weight all the
way to the floor
with a deadlift it is even more
important to leave your ego out of the
movement
the deadlift is one of those exercises
in which it seems like you can always go
a bit heavier if you really want to
but before heavily overloading a
deadlift focus on mastering your
technique first
so if we look at what we've been able to
train so far our squats and deadlifts
have covered the legs region and also
stimulated your core
with the bench press inlet pull down we
have also targeted the back chest and
your arms to some extent
the only muscle group for which we
really haven't trained the compound
movement yet is the shoulders
this is why the fifth and last compound
movement is the overhead press
this focuses on your shoulders and
triceps while with the bench press you
do target the front delts to some extent
and your rear delts get trained with the
lat pull down as well
the shoulders can benefit from more
stimulation via a dedicated shoulder
press
if you do a standing barbell shoulder
press then your core will get a good
amount of stimulation too
but it's also possible to do a dumbbell
shoulder press if you want to work on
reducing any existing muscle imbalances
on each side so now we have covered the
five compound exercises and as mentioned
if you incorporate these movements into
your routine
you will be in a great spot to target
the major muscle groups of your body
but that's not to say that you should
only limit yourself to these exercises
because even though we have been able to
target all major muscle groups there
still are some smaller muscles or maybe
some regions that you want to focus on
more in your training
for instance if you want to bring up
your calves the compound exercises
mentioned won't be enough
incorporating a calf raise exercise in
your routine will be needed
also if you want to get round and
develop deltoids you can benefit from
isolating your side delts via side delt
raises
because the sight deltoids don't get as
much stimulation as the front and rear
deltoids do in push and pull movements
and lastly if you want to bring up your
arms incorporating some biceps and
triceps work is helpful too
so essentially see the five compound
exercises discussed in this video as the
foundation of your workout routine
build your training program around them
if you're not sure exactly how to build
a training program around these five
exercises
you know i got you covered the free
three day full body routine that i gave
away on my channel a while back
incorporates these 5 exercises into the
workout program but also contains some
isolation movements
to target the smaller muscle groups of
your body as well see the link in my
description for more details
and that was all for today's video i
hope you have a better understanding of
how you can use compound movements to
build an efficient and balanced training
program
if you have any questions feel free to
leave them in the comments below also
leave me a thumbs up if you found this
video helpful
subscribe to the channel if you haven't
yet and i will see you in the next video
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