Compound exercises bring about the most stimulation of as many muscle fibers as possible in the least possible time. They are also one of the best ways to gain mass as they trigger a series of metabolic reactions in the body to encourage weight gain. The best compound exercises are not any new routines or movements, in fact some of them perhaps trace their origins to the beginnings of modern body building. We probably are guilty of ignoring these compound exercises because of their difficulty, as they involve multiple joint movements and several muscle groups.
For the serious skinny guy that wants to put on weight, the best compound exercises are the way to go for guaranteed gains. These compound exercises are all about simple, but effective exercises that create the most possible muscle stimulation, while also creating stronger joints.
Here is a very short list of the best compound exercises that you can adopt into your fitness routine. Time now to give those isolation exercises a rest and give these routines a try for change.
1. Chest – Bench Press
Time and again the barbell bench press is the best chest exercise that sets the standard for building mass on your upper body. It is unrivaled also since it is a compound movement involving the pectorals, triceps and shoulders. Here is how to execute the flat bench press from 2buildmusclefast.com.
1. Lie on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, return to the starting position as you breathe out. Focus on pushing using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, return the equipment in the rack.
2. Back – Pull Up
The pull up is the one of the best exercises they say you should do if you are really serious about back development. As long as we can remember and way before machines and cables became all the rage, the chinning bar has always been one of the simplest things to attach or incorporate into an exercise area. Even if you have been spending much time on a lat pull down machine, the pull up will still be a challenge and test your strength. You will stimulate the entire back as well as the biceps and forearms when doing this compound exercise. 2buildmusclefast.com illustrates the details to this classic compound exercise.
“Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting point. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than to hold on.
After a second of squeezing the biceps in the contracted position, slowly lower your torso to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.”
3. Legs – Squats
The squat is one of the cornerstones of anyone wanting to put on weight. They say that if you want bigger biceps, the squat is one of the best routine. It is a total lower body workout that not only exercises your entire leg muscles but also develops a strong core. The squat involves over 256 muscles in just one movement. Here is a guide to the squat from muscleandstrength.com.
“Stand under the equipment with your feet at about shoulder width apart.
Position the equipment so that it is resting on the muscles on the top of your back, not behind your neck. It should feel comfortable. If it doesn’t, try adding some padding to your grip.
Now take your hands over the back and grip the bar with a wide grip for stability.
You should now bend at the knees and straighten your body in preparation to take the weight off the rack.
Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
Take a small step backward and stabilize yourself.
Keeping your eyes facing forward slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
Squat down until your thighs are parallel with the floor, and then slowly raise your body up by pushing through your heels.
Do not lock the knees out when you stand up, and then repeat the movement.”
Stick to these three routines for now as compound exercise are not all about the volume and details you would do in many isolation routines. The whole point of compound exercises is hitting as many muscle fibers as possible with movements incorporating many muscle groups and multiple joints. The best compound exercises for the skinny guy are really simple, but will really challenge your strength. Lots of people avoid compound lifts due to many reasons like having to learn the right technique, having to do the exercise with precise form and proper range of motion. Bust through the best obstacles you will be able to realize the benefits of these “he-man” movements in no time at all.