the Big 3 exercises are compound movements that are great for gains including bench-press, deadlift and squats. compound movements are best for strength gains because it creates more working muscles on a single task.
Compound movements are highly effective for building strength, and for good reason:
Reasons why compound movements are great for strength gains:
- They target multiple muscle groups at once: This allows you to overload more muscle fibers simultaneously, leading to greater stimulation and potential for growth.
- They improve functional strength: Compound movements mimic real-world movements like pushing, pulling, and squatting, which translates to better strength you can use in daily activities.
- They promote core engagement: Many compound exercises require core stabilization to maintain proper form, strengthening your core alongside your target muscles.
- They often allow for heavier weights: Since multiple muscle groups are involved, you can potentially lift heavier weights compared to isolation exercises, further promoting strength gains.
However, it's important to remember:
- Isolation exercises still have their place: While compound movements are great for building overall strength, incorporating some isolation exercises can help target specific muscle groups for additional development or imbalances.
- Proper form is crucial: Compound movements can put more stress on your joints, so proper form is essential to prevent injury and maximize benefits. It's recommended to seek guidance from a certified trainer or coach, especially when starting with heavier weights.
- Individual needs and goals matter: There's no one-size-fits-all approach. While compound movements are generally great for strength, your workout plan should be tailored to your individual needs and goals, which may include a combination of compound and isolation exercises.