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Compound or isolated movements to build muscle?

Are you looking to build size and strength? The best way to do this is by performing compound lifts since these exercises work several muscle groups. For example, a squat is performed to develop the quads, but in the meantime it activates the glutes, quads, calves, traps, abs and lower back, whereas a bicep curl strengthens and isolates a single muscle. If you were to hit all of those muscle groups one by one it would take much longer, making compound movements both effective and efficient to add to any workout.

In the short, yes you can make mass gains by performing compound lifts with the right weight lifting equipment.

Whilst there’s no shortcut to getting in shape, adding compound exercises to your routine will strengthen and define your muscles. Squats, deadlifts, rows, lunges and bench press are 5 of the top compound exercises to helping you to build lean muscle. When weight training, compound lifts allow you to effectively lift a heavier load, and if you’re training multiple muscles at the same time it cuts down the length of your session, meaning you’ll get a full-body workout in less time. If you’re struggling to find time to train you could invest in weight lifting equipment, allowing you to perform compound movements that’ll give you a much more efficient workout.

Wouldn’t you choose to do more work in less time? We certainly would.

Both have a time and a place and it’s best to incorporate the pair into your workout schedule to ensure maximum results. By performing compound movements it’ll help the body grow muscle in several areas, which will indirectly help when you’re lifting more weight through isolated muscle groups. Isolated movements are ideal for building and sculpting a target muscle, but they shouldn’t be your main focus, plus you’re guaranteed a much more effective workout by doing compound exercises. To put it into perspective, if you only trained compound exercises from now on you would be training more than 80% of all the muscles in your body.

To get the most out of your session, we’d recommend performing compound exercises first, when you’ve got the most energy, saving isolation movements for later in the session. Building muscle takes consistent time, but that’s not to say compound movements won’t help you get to your goal faster.

If you’re looking for weight lifting equipment to facilitate your home gym setup then check out our weight bundles and let us know how you get on!