Health and Fitness ? Compound Exercises for Bodybuilding ...

Most people who get interested in bodybuilding are looking for, or at least hoping for, immediate results. But unfortunately, that?s not possible. Still, there are ways in which you can build muscle and gain weight in a healthy way. And if you really work at it, you?ll see results within a few short weeks.

Getting Quick Results From Your Bodybuilding Routines

Even though it does take a long time and a lot of hard work to look like the big bodybuilders, you can get some results rather quickly, and you don?t have to work out every day to do it. In fact, you can do a complete workout in just under an hour with only a handful of specific exercises that will help to burn fat and build muscle quickly. These exercises should be compound rather than isolated.

You might be wondering what the difference is. Well, isolated exercises work on a specific muscle or muscle group, whereas compound exercises work all the major muscles in the body. Compound exercises are also a great way to make sure that you are getting a total body workout and that every muscle is getting the right amount of exercise. And with compound exercises you?ll also be building your muscles in proportion to each other, so you won?t have one part of your body that looks ridiculously large compared to another ? like those guys at the gym with well-developed arms and scrawny legs.

Types of Compound Exercises for Bodybuilding Routines

There are a number of compound exercises that can be added to bodybuilding routines to help you gain muscle in a relatively short period of time. Many people think bench presses are just for working the chest and arm muscles. Actually, bench presses are great compound exercises, because they work a number of muscle groups including the chest, shoulders, and triceps, as well as the elbow and shoulder joints.

Not only do compound exercises help work the muscles, they also help build strength and mobility, making it easier to perform everyday tasks such as bending, kneeling, and lifting. Other compound exercises that should be part of your bodybuilding routine include:

? Squats ? These are an ideal compound exercise for both men and women. When you do squats, you are working all the major muscles in the legs, including the thighs and calves, not to mention the buttocks. And squats will also help strengthen your back and stomach muscles and improve your balance.

? Lunges ? These are another great exercise for working out the entire lower body, including the hamstrings and buttocks. Lunges are also great for exercising your back and abdominal muscles.

? Lat Pulldowns ? These are ideal for working all the muscles in the back, and you?ll also get a great arm workout without any biceps curls.

? Shoulder Presses ? A shoulder press is a compound exercise that works the upper back muscles as well as the muscles in the shoulders and neck. Shoulder presses also help tone the backs of the arms.

? One-Arm Dumbbell Rows ? These are excellent for working the muscles in the upper and middle back, the backs of the shoulders, and the biceps and forearms.

? Abdominal Bicycle ? These exercise your abdominal muscles as well as your legs and upper and lower sides.

If you do these exercises for just a couple of months you?ll notice a difference in your overall health, not to mention the fact that you?ll have larger, stronger muscles and look great.

Why Compound Exercises Are Often Better Than Isolated Exercises for Bodybuilding Routines

There are many reasons why it is often better to do compound exercises than isolated exercises. For one thing, as noted above, you work many more muscles with compound exercises as opposed to isolated moves that just work one muscle at a time. You will also get a much more beneficial workout when you are doing compound exercises, and you won?t need to spend nearly as much time at the gym, because you will be exercising all your muscles at once rather than one at a time.

And by working your muscles efficiently, you?ll also have more time to focus on other parts of your workout, such as cardiovascular exercise, which is necessary not only for a great body but for great health as well.

Make a Healthy Diet Part of Your Bodybuilding Routine

If you?re really serious about developing your muscles and getting into great shape, you not only need to work out regularly, but you also need to follow a healthy diet. You need to eat food that is well balanced and loaded with nutrients such as protein, which is necessary for muscle growth and recovery. Protein is also a good, natural source of energy.

A lot of bodybuilders add protein supplements to their diets to make sure they?re getting enough for their workouts. They consume the protein before their workout to get the energy they need, and then more afterwards to help their muscles recover.

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at?http://www.protica.com

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Source: http://medicaltips.biz/2011/09/08/compound-exercises-for-bodybuilding-routines/

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