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Compound Exercises to Build Strength



Whether you’re looking to gain weight or lose weight (or even just maintain your current weight), weight training is one of the best tools you have to accomplish your goal. Weight gain can be stimulated significantly by lifting weights to build muscle. Another benefit of lifting weights is increased metabolism which, when combined with a low-calorie diet, can aid substantially in weight loss. Lifting weights while dieting also helps prevent losing muscle weight.

If you are serious about getting stronger, you must lift weights. You need to lift really heavy weights, too. Doing push-ups and pull-ups at home won’t cut it. You need to push your body to its limit so you can lift even more the next time you’re in the gym. Weight-lifting is good for your body, mind, and energy levels.

To radically increase your body strength, you must do compound weight lifting exercises. Compound weight lifting exercises stimulate multiple muscles at the same time. These exercises build strength and muscle much faster than doing exercises that target a single, smaller muscle group. Here are the compound exercises to focus on. If all you ever did were these four exercises, you’ll be stronger than you’ve ever been in your life within a few months.

- Squat
- Deadlift
- Military (shoulder) Press
- Power Clean

But wait! You might be thinking: where are the arm curls or triceps dips? Many people that think going into the gym to do thirty minutes of calf raises and bicep curls is “working out”. It’s not. You must do compound exercises to change your body.

The irony is, if you do those above exercises three days a week, within a few months you’ll be able to bicep curl more weight than you ever have in your life. That’s because compound exercises make your whole body strong, not just one measly muscle.

So stop focusing on the little things and focus on doing the few things that actually matter. It’s the 80/20 rule: 80% of your strength training gains will be made by just 20% of the exercises you do. The four exercises I mentioned are those exercises.

Forget the ab machine you saw on the late night infomercial, forget what your local scrawny personal trainer thinks he knows, and go lift heavy weights via compound exercises.

If you want ripped abs, you need squats, not a DVD to follow for 8 minutes a day.