Building a solid base of “strength” throughout the body has many benefits for the bodybuilder, sportsman, and even casual lifter. The ability to be able to handle heavier weights, especially in compound lifts, will eventually translate into increased muscle mass, improved performance and a better quality of life.
3. Building a solid base of “strength” throughout
the body has many benefits for the bodybuilder,
sportsman, and even casual lifter. The ability to
be able to handle heavier weights, especially
in compound lifts, will eventually translate
into increased muscle mass, improved
performance and a better quality of life.
4. While isolation movements certainly have their
place, they cannot compare to compound
exercises simply because these generally require
more balance/coordination, allow for the use of
greater poundage, involve multiple muscle
groups, and work the body in a more
“functional” manner.
5. The following is a list of 10 of my favorite
strength-building, compound exercises, along
with a quick tip to make sure you will get the
most out of every rep!
6. Barbell Bench Press:
• Focus: Chest; Anterior Deltoids; Triceps
• Tip: Keep the rib cage high, the lower back
arched, and the shoulders down and back for
maximal pectoral recruitment.
7. Dip:
• Focus: Chest; Anterior Deltoids; Triceps
• Tip: To focus more on the chest, keep the
torso leaned forward about 45 degrees
throughout the set. For more triceps
recruitment, keep torso straight.
8. Barbell Deadlift
• Focus: Thighs; Hamstrings; Lower Back; Traps;
Forearms
• Tip: Rather than rebounding the bar off the
floor or rack pins on each rep, come to a dead
stop instead, which will remove momentum
and force more muscular action.
9. Squat:
• Focus: Thighs; Hamstrings; Glutes
• Tip: Make sure to keep your head up, lower
back slightly arched, and the bar set on the
upper traps as you squat slowly to a position
where the thighs drop just below parallel to
the ground.
10. Bench Step-Ups:
• Focus: Thighs; Hamstrings; Calves
• Tip: Make sure the working foot is entirely on
the bench and stable before every rep.
Additionally, avoid “pushing” off with the back
leg, and use only the power of the working leg
to lift you upwards.
11. Bentover Row:
• Focus: Lats; Traps; Rhomboids; Lower Back
• Tip: Keep the knees slightly bent to help
support the low back. Bend the torso at about
an 80-degree angle. Pull the bar to the belly
button to activate the lats to a greater degree,
and closer to the chest to hit more of the
mid/upper back musculature.
