Compound Your Compounds

“How to maximise your time in the gym for maximum results”

Time is becoming more and more precious for a lot of people, as a gym owner I see all too often people giving up on their health and fitness due to work or other general commitments.

How can we maximise our time whilst in the gym for maximum results?

The frequency of these exercises is dependant upon your desired goal but should definitely still be incorporated to some extent whether you are looking to lose bodyfat, increase muscle, increase strength or for general fitness.

Deadlift:

If you could only do one exercise to give you the most benefits and maximum effect, it would be the Deadlift, this exercise uses more muscles than any other exercise and will improve day to day functionality.

Squat:

Obviously, squats build strong legs which help support the entire body. But they also create an anabolic environment which promotes body wide muscle growth.

Barbell or Dumbbell Bench Press:

A staple of every chest workout is the barbell or dumbbell bench press and in some cases both. They are the most effective exercises for building the chest through maximum engagement and recruit such muscles as the anterior delts, triceps and upper back.

Barbell Row:

The bent over barbell row is a great row variation and promotes great upper back muscle growth as well as recruiting the core and biceps.

Other variations include the seated row, one arm dumbbell row, cable row which are the main ones.

Pull up:

The pull up is a staple exercise for any back or pull exercise routine, this exercise promotes an all over back workout as well as recruiting such muscles as the biceps and core.

Dumbbell Shoulder Press:

With the dumbbell shoulder press, you are forced to move each weight separately, starting out this may be uncomfortable if you have imbalances, so its important to start light and focus on the technique first.

You are primarily using your stabiliser muscles, and through continuous exercise will improve balance and control of the upper arms and shoulders.

If time is of the essence, make sure to work your compound exercises as mentioned above before your accessories. This will provide maximum results for total health and fitness improvements.

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