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Strength Training Exercise – Compound Exercises and Isolation Exercises

All exercises are not created equal and do not deliver the same amount of stimulus conducive to building strength and muscle. Compound exercises bring into action multiple muscle groups and move the body through multiple joint movements. Isolation exercises involve movements with only one joint of movement. For example, a dead lift involves multiple muscle groups and multiple joint movements – this is basically an entire body exercises starting with your legs, glutes, back, arms, shoulders, traps, and etc…

There are many benefits of compound exercises for strength training.

  • Compound exercises require more physical effort and output, thus burn more calories – great for helping weight loss
  • Compound movements involves multiple muscle groups and requires a certain level of balance, body coordination – great for developing core strength
  • Compound strength training exercises help build joint stability and improves your overall balace
  • You can achieve an entire body workout using compound strength exercises
  • The level of physical exertion required to perform compound exercises allows you to get a great cardio workout at the same time
  • Finally, compound exercises are, hands down, the best exercises you can perform to build strength

Compound Strength Training Exercises

So what are some compound exercises? Some of the best compound exercises you can perform include (in no particular order):

  • Bench press
  • Deadlifts
  • Squats
  • Front squats
  • Military press
  • Clean and press
  • Pullups

From a pure strength training perspective, you should solely use compound exercises to build raw strength. However, from a bodybuilding standpoint, to develop a well rounded physique, you should take advantage and make combined use of both compound exercises and isolation exercises to stimulate the maximum amount of muscle fibers.

One of the most effective and efficient ways of developing true strength is using the Static Contraction Training. This type of strength training involves performing a static hold using a very heavy load to stimulate muscle growth and strength development. Using static contraction methods, experienced bodybuilders have made exceptional strength gains including 51% average increase in static strength and 27% increase in one rep max. Does your strength training measure up to these kinds of accomplishments? If not, then it’s time you take a look at the Static Training strength training program and its recommended strength training exercises.