Compound Exercises are Best Choice for a Strong Body

When you’re looking to increase muscle size and build strength, incorporating more compound strength exercises into your routine would be prudent. Research studies have demonstrated compound exercises are superior compared to other types of exercise. In fact, a 2017 study published in Frontiers in Physiology looked at exercise subjects who used compound versus isolation exercises over an eight-week period. The study showed that the group who focused on compound strength exercises had greater gains in both strength and VO2 max. A second study published in 2019, also supports the use of multi-joint (MJ) over single-joint (SJ) exercises when looking to improve strength in this case, in the lower body. Researchers reported significant strength increases in both SJ and MJ groups, but the MJ group saw significantly greater increases in 1-RM for all leg exercises that were tested in the study.

What Are Compound Strength Exercises?

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time (ACSM). An example would be a Barbell Squat which works many muscle groups like the core, legs, hips and back. Another example would be a Bench Press exercise which works the muscles that make up the chest, shoulders and arms. Compound strength exercises are a staple in many exercise programs because they are ideal for building strength and adding size. In addition, a compound exercise will recruit more muscle fiber and in turn burn more calories per minute than a single-joint or isolation exercise. Compound exercises can be performed using body weight, exercise bands, dumbbells or your best option a barbell. This is because the average gym-goer can lift 20% more weight using a barbell compared to dumbbells. Compound exercise are also important because they mimic activities of daily living (ADL’s).

Sport, fitness, training and happiness concept – sporty woman with barbell in gym

Examples of Compound & Isolation Type Exercises

Compound (Multi-joint) ExercisesIsolation (Single-joint) Exercises
SquatLeg Extension
DeadliftLeg Curl
Bent-Over RowTricep Extension
Military PressDumbbell Side Lateral Raise
Pull-UpsBicep Curl
Bench Press Dumbbell Chest Fly

What are Isolation Strength Exercises?

Isolation exercises work only one muscle or muscle group and only one joint at a time (ACSM). Examples of isolation exercises include the Biceps Curl or a Leg Extension exercise.

Combining both mult-joint barbell and single-joint dumbbell exercises in a workout has been shown to work well. This type of combination can be seen in the new Jefit program, Compound Strength Routine. Many machine-based strength training products are designed with isolation exercises in mind. Some research has shown, however, that an isolation or single-joint exercise, like a biceps curl, can increase muscle hypertrophy more than a multi-joint exercise.

An example of an isolation exercise, Dumbbell Bicep Curl.

Jefit’s New Compound Strength Routine

A new advanced strength program designed around multi-joint exercises is the Jefit Compound Strength Routine. The 3-day, advanced, strength training program includes 9-10 strength exercises in each workout. The routine offers three different strength programs, using barbell and dumbbells, and includes 1-3 supersets in each exercise session. This type of program design makes for a faster workout and in turn keeps all the session times less than an hour. Stay Strong with Jefit!

Use Jefit to Keep Track of all Your Workouts

Jefit is a strength training app used for planning & tracking workouts and helps all gym goers and athletes keep on track with their fitness goals. Not only does it offer you the ability to update and share your workout log with a supportive community, it has the largest exercise library that covers both weight training and cardio.

5 Most Often Selected Leg Exercises on the Jefit App

Following a review of the Jefit app exercise database, the most often selected leg exercises, have been determined. With more than 1350 different exercises at their disposal, Jefit members picked the following leg exercises most often. The number at the end of each each exercise name is where each of the exercises ranked on our top 25 list, which can be seen below.

Most Often Selected Leg Exercises

  1. Barbell Deadlift (5)
  2. Barbell Squat (6)
  3. Lying Leg Curl (11)
  4. Barbell Lunge (20)
  5. Leg Extensions (25)

Let’s take a look at each of these five exercises. Three of the five are compound exercises, the deadlift, squat, and lunge. When you are short on time, compound exercises are ideal. This type of movement is obviously great under any training circumstance. Compound exercises incorporate a great deal of muscle mass while performing movement utilizing multiple joints. The other two, leg extension and leg curl, are not the most functional as we all know, but will always have a place in certain strength programs.

Top 5 Leg Exercises According to Jefit App Users

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Most Often Selected of All Leg Exercises is Barbell Deadlift

The deadlift is a great exercise for strengthening not only the legs but the hips and back muscles as well. A classic compound exercise, this multi-joint exercise made the top 5 most often selected exercises determined by users of the Jefit app. It also takes top honors for the most often selected leg exercise.

Barbell Squat

The barbell squat is another great, classic, compound movement that seems to always find its way into most strength training programs. Considered a truly functional strength exercise that will pack on muscle size in the lower body. Also ideal for developing overall strength and power. Anytime you can hold or carry a load on the back and shoulders, a by-product will be an improvement in core strength.

Lying Leg Curl

A single-joint exercise that will help develop posterior chain strength, specifically in the hamstring group. Not a very functional exercise. Most likely better off performing single-leg Romanian deadlifts instead, still, came in just outside of our top 10.

Barbell Lunge

Another great multi-joint exercise that many gym goers love. It is a perfect compliment exercise to any leg routine because of the demand the movement places on the hips and legs. The exercise is the twentieth most selected exercise in the entire Jefit exercise database and fourth best rated leg exercise.

Leg Extension

This is the final leg exercise and second single-joint exercise, with the leg curl, to make the Jefit list. Not one of the most functional exercises but a great exercise to superset legs with or to place in a machine circuit. Ideal for the bodybuilding community to utilize for their training programs. Also, like leg curl, it’s a safe exercise to perform for many people such as older gym goers or someone coming back from an injury.

Let us know if your favorite exercise made or didn’t make our top most often selected leg exercise list. Below is the complete list of top 25 exercises that are most often selected by Jefit members.

Jefit App Top 25 Most Often Selected Exercises

Try The Jefit App

The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. It comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong and recover well using Jefit.