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).
Examples of Compound & Isolation Type Exercises
|Compound (Multi-joint) Exercises||Isolation (Single-joint) Exercises|
|Bent-Over Row||Tricep Extension|
|Military Press||Dumbbell Side Lateral Raise|
|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.
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.