The More Muscle, The Merrier The Calorie Burn

Standing biceps curls, triceps extensions, standing heel raises. All of these isolation movements are quality exercises and all have a place in a training program. But what if you wanted to get more muscle involved in a given movement so you can blast more muscle fibers, burn more calories and force quicker, more efficient adaptations? If that sounds appealing, try integrating more Compound Movements into your routine.

Basically, a Compound Movement is one that involves using multiple joints and multiple large muscle groups in one exercise. Classic Compound Movements include: squats (hips, knees, ankles), bench press (elbows, shoulders, wrists) and Turkish get-ups (utilizes nearly every single moveable joint you have) and many more.

There are a myriad of benefits to Compound Movements. First, more muscle fiber recruitment means greater adaptations in strength and greater balance and coordination with multiple muscle groups being employed. Not only are the prime movers (the main muscle in the movement, i.e., the pectoralis major in the bench press) working hard, but so are all the synergistic and supporting muscles around those joints to keep things stable and balanced. During the bench press, the pectoralis major receives assistance from the anterior deltoid (shoulder), triceps brachii (back of the upper arm) and even the latissimus dorsii (the “wide” part of the upper back). All of these work in unison to provide balance and stability within the movement itself.

Second, more muscle fiber recruitment means more calories burned. Compound Movements, due to their multiple large muscle groups involved, will get your heart rate up higher than will isolation movements like quadriceps extensions. Just compare how much harder you work trying to accomplish a walking lunge as opposed to a seated quad extension. The difference is drastic. Take advantage of that contrast! Compound Movements make for great exercises in cardio-strength sessions meant for dropping body fat while toning and keeping lean muscle on your frame.

Third, Compound Movements are a time-saver. A squat will not only work the quadriceps, but will also hit the gluteals and hamstrings as well. If you have limited time, the squat can cover your bases when it comes to getting work in for several different muscles that would have been worked separately otherwise.

Get multiple joint/muscle group exercises involved in your routine and you can be sure you’ll see faster results as you move toward your fitness goals.