Bodybuilder,

Today I’d like to take a few minutes of your time to tell you about the two main types of exercises used when packing on the muscle. These are called compound and isolation exercises.

Compound exercises involve many muscle groups at the same time recruiting the most muscle fibres for a movement. For example the Deadlift which is an exercise were you pick up a barbell and place it gently back on the floor is a compound exercise which recruits the hamstrings, glutes, calves and even your forearms.

Isolation exercises typically only recruit one or two muscles. The barbell curl for example only uses the bicep muscle with a little forearm use for grip strength. As the name suggests, isolation exercises are perfect to isolate specific muscles. Generally using lots of isolation movements should be left to a more advanced lifter.

When embarking on building a new physique it is important to use full compound movements so that the most muscles are recruited and everything is hit and your body can grow in correct proportion. Using a program that is built on compound movements is crucial for getting it right the first time. Some compound movements used in my program include the deadlift, barbell curl and the squat with some isolation exercises to ensure a complete and safe weight lifting program.

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