Gym Plans Explained: Compound Training
- Key training principles
- Different styles examined
In this series, RYPT examines important training principles in order to make your routine more efficient, enjoyable and effective.
COMPOUND TRAINING
If you’re looking to get results quickly then these two words are essential.
Compound training as denoted by the name involves training multiple muscle groups simultaneously. Therefore speeding up training sessions and tiring the body faster.
This may seem like an obvious concept but when you become aware of the what it is and why then your training becomes more streamlined.
Machines can be compound movements, however you should look at progressing onto free weight exercises as soon as you are proficient to do so.
Machines do have their place and are great for raw novices but the end game should be the all round results that free weights bring.
A simple compound training plan could be one of the main five barbell compound exercises:
Squats
Bench press
Rows
Deadlifts
Shoulder press
A routine comprising of these would be ample to get accelerated results and improve strength drastically.
A compound routine would generally be included in a plan rather than of it’s own accord. It’s more of a training principle than a design.
On the other hand, if you have limited time to train then these should definitely be a priority and the bigger muscle groups should be integral.
Isolation exercises are important but these should be at the culmination of the workout rather than the beginning.
Once you notice your strength increasing with compound exercises then your body shape will change. The bigger muscle groups can take more load therefore increasing gradually is the easiest way to progress.
On this note, good technique is vital as without it, the heavier lifting will compromise your joints.
Your training plan can be versatile but ideally should include most (if not all) of the main compound movements for optimal results.
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