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Bodybuilding Compound Movements




Compound movements are basic bodybuilding movements which are essential in any program if you are looking to gain mass and strength. Examples of some compound movements are listed below:

  • Bench Press (Including Incline / Close Grip)
  • Clean and Press
  • Deadlifts
  • Dips
  • High Pulls
  • Military Press
  • Power Cleans
  • Squats
  • Stiff-Leggs
T he most notable compound movements are deadlifts, squats and bench presses. Squats and deadlifts particularly are known for increasing levels of growth hormone in the human body. In other words, you not only develop large, muscular legs by performing squats, but you will also gain muscle mass in other areas of your body as well. As an example, try to think of all the bodybuilders who frequent your gym who have large upper bodies but small legs. Now try to think of all the bodybuilders in your gym who have large legs but small upper bodies. No doubt, you will notice that there are more people in the first category than the second!

Since all three of the main compound movements listed above are fairly heavy and taxing on the body, it is not recommended to perform compound movements in the same day if you can prevent it. Try to include compound movements in your training, but split up when you work each muscle which is developed by each compound movement. For example, train back, legs and chest on seperate days. This will allow for the most rest and recuperation between workouts, and prevent overtraining.

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