Training with Dylan

A compound lift is a weightlifting exercise that requires multiple muscle groups at once. For example, the Bench Press, to perform a bench press properly it uses our chest muscles, our core, our triceps, shoulders and even parts of your back and glutes!  But we do them?

It saves time! 

- When we hit more muscle groups at once, we don’t have to spend as much time doing multiple muscle groups.

It helps with coordination! 

- Having to use multiple muscle groups and joints together challenges our body to control and produce force efficiently.

Increases Testosterone and Growth Hormone! 

- Research has shown that compound lifts facilitate a higher production of these two compounds, which are both essential for muscle growth and mood.

Increases Bone Density! 

- We know lifting weights is essential for maintaining or growing our muscles, but it is also essential for maintaining our bone density. Once we hit 30 years old our body naturally begins to lose muscle and bone density over time if we don’t intervene with strength training.

It burns more calories! 

- Because compound lifts incorporate multiple joints and muscle groups in one movement there is a higher total energy expenditure. So for those of us trying to add a bit of a muscle and stay lean, compound lifts are the way to go!

What are the main compound lifts? 

The fitness industry agrees that there are 6 main compound lifts. These are:

- Squat

- Deadlift or Romanian Deadlift

- Bench Press

- Bent Over Row

- Overhead Press

- Pull Up

Any program that has all 6 of these will be getting you on the right track to well-rounded level of strength and fitness. Just keep in mind that compound lifts, don’t hit every muscle group and it is always good to have some accessory lifts in your program.

An accessory lift is an exercise designed to isolate a specific muscle that doesn’t get very activated during the main compound lifts. For example, adding in some lateral raises to hit the middle shoulder muscle or adding in an exercise for the rotator cuffs.

If you have any questions about any of the compound lifts and/or any would like some suggestions for accessory lifts, feel free to send me an email or book a consult!