Home Bodybuilding News Weight Training Routines With Compound Exercises

Weight Training Routines With Compound Exercises


Category:HealthRelease time:2012-09-03Views:130

Compound weightlifting exercises are designed to work multiple muscle groups at the same time. Some are even designed to work the full body at once. Lifting heavy weights in compound exercises not only builds strength, but also increases muscle mass,

Category:HealthRelease time:2012-06-24Views:130

Many women want to lose weight and have a toned body, but too many are pursuing cardiovascular activities without engaging in muscle stimulating activities. It’s muscle that causes a body’s metabolism to rise–the more muscle, the higher the metaboli

Category:HealthRelease time:2013-04-12Views:130

A shoulder replacement, also called shoulder arthroplasty, is the replacement of your natural shoulder joint with artificial parts. People who have shoulder joint replacements undergo surgery because their joint has been damaged beyond repair. Heavy-

Category:StyleRelease time:2014-09-25Views:130

Army Basic Training routines are standard exercises in discipline and training occurring in the first period of Army service. Soldiers are defined strictly by psychological adaptation to Army life as well as the traditional intense physical training.

Category:HealthRelease time:2012-07-06Views:130

Weight training with free weights is a classic method of strength training that conjures up images of bodybuilders and power lifters demonstrating extreme physical prowess. While most people will never have arms like Arnold, performing free weight ex

Category:HealthRelease time:2013-06-20Views:130

Working out with dumbbells has advantages over other forms of weight training. Dumbbells take up much less room than the larger free-weight bars and equipment and the ability to target specific muscle groups is much easier. Dumbbells activate small s

Category:HealthRelease time:2014-07-17Views:130

People often believe the terms weight training, resistance training and strength training all mean the same thing. But they do not. The National Strength and Conditioning Association (NSCA) report helps us to better understand the differences between

Category:HealthRelease time:2014-10-26Views:130

In the UK around 43 per cent of men and 33 per cent of women are overweight, and a further 22 per cent of men and 23 per cent of women fall into the obese category, according to the website Obesity Statistics, which notes that makes half of the popul

Category:FamilyRelease time:2013-11-07Views:130

Dyspraxia is a condition in which brain messages are not properly transmitted to the body. This can lead to problems with speech, awareness, mobility and coordination. Dyspraxia is a fairly common disorder, and one that can affect a child’s ability t

Category:HealthRelease time:2014-08-29Views:130

Establishing routines and rituals are important for people living with dementia to minimise confusion. Even the smallest disruption in the daily routine can cause frustration, irritability and fear. Over time, it becomes difficult for anyone with dem

Category:HealthRelease time:2014-11-06Views:130

Training routines to increase speed are important in any sport. According to Sports Fitness Advisor, “speed separates the outstanding players from the average.” Speed training routines aim to develop three different aspects of speed: speed from a sta

Category:HobbiesRelease time:2014-09-12Views:130

Most people think your Intelligence Quotient is static; what you are born with is what you keep. This is not so; you can improve your I.Q. and make yourself smarter with brain exercises. The brain makes new neural pathways when it is forced to do any

Category:HealthRelease time:2012-04-25Views:130

Weight Watchers works on a point system and can be an effective way to lose weight. Foods and exercise are allocated certain points within the system to help you regulate consumption and burning calories. You’re allowed a set number of food points an

Category:HealthRelease time:2012-02-24Views:130

Callisthenics exercises are done using very little equipment and rely primarily on using the weight of your body to work out. If you need a quick workout in the morning before heading to the office or want to get some exercise without buying a bunch

Category:HealthRelease time:2012-10-25Views:130

Firm chest muscles and great posture can help improve the appearance and lift of your breasts. In this how-to, you will learn the best way to protect your breasts during exercise and the chest exercises you can do to lift the breasts. This exercise r

Category:HealthRelease time:2013-02-27Views:130

Rigorous, or vigorous-intensity, exercise affects virtually every system of the body. In particular, vigorous-intensity exercise — which can be defined as effort of seven to eight on a one to 10 scale — provides significant health benefits for the

Category:HobbiesRelease time:2013-11-15Views:130

Temporomandibular joint disorder, or TMJ, is a jaw disorder that can affect the neck, back, ears and head if untreated. TMJ can also affect breathing, eating and sleeping and can be incredibly painful. TMJ is caused by orthodontic work or natural shi

Category:StyleRelease time:2015-04-25Views:130

Your metabolism helps your body convert food into energy and regulates how quickly and effectively that energy is burnt off. It is regulated by hormones from your thyroid gland. People who have a fast metabolism burn food energy more quickly and have

Category:HobbiesRelease time:2012-06-01Views:130

Having a healthy body weight is an important part of your overall health. Excess weight can put extra strain on your entire body, even eventually leading to coronary heart disease and stroke, says the United States Department of Health and Human Serv

Category:HealthRelease time:2013-02-12Views:130

Skin tags can be removed by using the Compound W cryotherapy system. Cryotherapy is the freezing of tissue in order to remove it from the body. When tissue is frozen, ice crystals inside cells expand and destroy the cell walls, causing death of the t

Weight Training Routines With Compound Exercises

    Compound weightlifting exercises are designed to work multiple muscle groups at the same time. Some are even designed to work the full body at once. Lifting heavy weights in compound exercises not only builds strength, but also increases muscle mass,

    Compound weightlifting exercises are designed to work multiple muscle groups at the same time. Some are even designed to work the full body at once. Lifting heavy weights in compound exercises not only builds strength, but also increases muscle mass, which increases metabolism faster than exercises that only work one muscle group. If your main goal is to build muscle, compound exercises are the way to go. Below are some of the most common compound exercises for building strength and muscle mass.

    Dumbbell Squat

    Squats shape and tone the quads, calves, hamstrings, lower back and gluteal muscles. 1. Hold one dumbbell in each hand, palms facing inward at the sides of your legs, and stand up straight with your feet shoulder width apart. 2. Bend your knees right over your toes, keeping your torso straight and your arms down. Keep your head up and continue down until your thighs are parallel with the floor. 3. Exhale as you straighten your knees, keeping your upper body in alignment until you are standing back in your original position. 4. Repeat for three sets of 10 repetitions each. As your strength increases, increase the number of sets you do.

    Deadlift (Stiff-Legged Deadlift)

    The deadlift can be done with a barbell or with dumbbells. The deadlift works the hamstrings, gluteals, and lower back. Use as much weight as you can. 1. Stand up straight with your legs shoulder-width apart and your knees slightly bent over your toes. Hold the weights or barbell with your arms down and your palms facing towards you at the front of your body. 2. Without moving the knees, exhale and bend forward at the hips until you feel a stretch in your hamstrings. Your arms should be hanging down and your chest should be pointing towards the floor. 3. Inhale, bringing your upper body up to standing again. Squeeze your gluteals and hamstrings but make sure not to move your knees. 4. Repeat for three sets of 10 reps each. As your strength increases, increase the number of sets you do.

    Dumbbell Lunges

    Lunges are another compound exercise for your legs. They mainly work the quadriceps, but also work the calves, hamstrings and gluteals. Use heavier weights for large muscle groups like the quadriceps than you use for exercises that focus more on your arms. 1. Stand up straight, holding the dumbbells at your sides with your palms facing inward. 2. Step one foot about two feet in front of the other and bend the knees, keeping your torso straight up, until your front thigh is parallel to the floor. 3. Exhale and push through the heel of the front foot until both knees are straight, keeping the upper body in line the whole time. Repeat for a set of 10 reps. 4. Switch legs and repeat. As your strength increases, increase the number of sets or the weight of the dumbbells.

    Overhead Press/Arnold Press

    Both of these presses use dumbbells and work the shoulders and triceps. The overhead press is very basic, and the Arnold press (named after California Governor Arnold Schwarzenegger), is a more advanced variation. Depending on the weight you use, these can be done either standing or sitting. If you are using heavy weights, use a bench with a back support. Basic Overhead Press 1. Standing or sitting, hold one dumbbell in each hand and raise them to shoulder height, making sure the palms of your hands face forwards. 2. Exhale and press the dumbbells up over your head until they touch at the top. Hold this position for a second. 3. Inhale and bring the weights back down to the starting position. 4. Repeat for three sets of 10 reps. Arnold Press 1. Standing or sitting, hold the two dumbbells in front of you at chest level, your palms facing your body (this position should look like the top of a bicep curl). 2. Exhale to raise the dumbbells, rotating your wrists until the palms of the hands face forward and your elbows are fully extended. Hold this position for a second. 3. Inhale and lower the dumbbells back to their original starting position. 4. Repeat for three sets of 10 reps. As your strength increases, increase the number of sets you do. If you are a beginner, start with the basic overhead press and then move on to the Arnold press once you build some strength.


    Dumbbell rows are an excellent compound exercise that work your back, biceps, laterals and shoulders. To increase muscle, use heavy weights. This exercise requires the use of a bench. 1. Holding one dumbbell in your left hand with your arm down and your palm facing your torso, place your right knee on the back end of the bench, and your right arm at the front. You should be leaning forward so your chest is parallel to the bench with your lower back straight, and your left arm is hanging with the weight slightly below the bench. 2. Exhale and pull the dumbbell straight up towards your chest, so that it is in line with your body. Make sure to keep your torso stationary. 3. Inhale and lower the weight back down to its starting position. 4. Repeat for a set of 10 reps. 5. Switch sides, reversing your entire stance, and repeat with the right arm. As you build strength, increase the number of sets or use heavier dumbbells.


    A dip is like a squat for the upper body. It mainly works the triceps, but also emphasises the chest and shoulders. There are several variations for dips; depending on your strength level and the equipment available to you, one variation may be easier than another. 1. Sitting on a bench, place your hands on either side of your hips. 2. Step your body out so that your arms are behind you with your fingers facing forwards (Variation: if you want some extra work, place a chair in front of you and put your legs up on the chair so that they are parallel to the floor). 3. Lower your body by bending your elbows to a 90 degree angle (or smaller). 4. Exhale and push up so that your elbows are straight. Try to keep this all as one fluid movement. 5. Repeat in sets of 10. EASIER VARIATION 1. Sit on the floor with your arms behind you slightly at shoulder width, fingers pointing towards your feet. 2. With your feet hip width apart and flat on the floor, push your hips up so that your knees are bent at a 90 degree angle. 3. Bend your elbows to lower your body, keeping your hips pushed up. 4. Exhale and straighten your arms. 5. Repeat in sets of 10 reps. As your strength increases, you can increase the number of sets or try a more difficult variation.


    Chin-ups are a great strength-building workout for the entire upper body, because they use the entire body weight as resistance. You will need a bar for this exercise, which works the lats, biceps, forearms, and middle back. If you’re a beginner, do as many as you can each time. 1. Grip the bar with your palms facing you, slightly closer together than shoulder width apart. 2. Keep your torso as steady as possible. 3. Exhale and pull your body up until your chin just reaches the bar, keeping the elbows in close to your body and the torso steady. Hold the contracted position for a second. 4. Inhale and slowly lower yourself back into your starting position without losing control of the muscles. Do not let your feet touch the ground between repetitions. 5. Repeat for several sets of 10 reps. As you gain strength, increase the number of sets or add weight to your body using ankle weights or a weight belt.

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