Prioritise the ‘BIG’ lifts!

Whether training for fat loss, muscle gain, fitness or performance, you can't go too far wrong by spending the majority of your time utilising the 'biggest bang for your buck movements.' 


These are known as compound lifts, and will always require more than one joint articulation, therefore recruiting more muscle mass, and overall effort. 

Examples include, but are not limited to, Squats, Deadlifts, Bench Presses, Shoulder Presses, Cleans, Rowing Movements, Dips, Press Ups, (typically the most exercises that utilise a barbell or a dumbbell) and all of their variations.

We also have what we refer to as 'isolation' exercises, where only one joint is required to move to perform the exercise, and this will isolate a particular muscle. This is fine for things like injury rehab, or for somebody trying to bring up a specific muscle group.

You'd be doing your self a huge disservice if you were relying solely on isolation exercises, especially if your goals include fat loss, muscle gain, fitness or performance.

The reason for this is that you will burn far more calories performing Compound lifts vs Isolation lifts, because of the amount of muscle recruited, and the effort required.
You will, therefore, stimulate more muscle mass by using compound lifts vs isolation, which is optimal for building muscle.

For fitness, again, the compound lifts will be a better choice here. Because of the amount of muscle recruited, your heart will be working harder, and you will elevate your heart rate higher than performing isolation exercises.

Want to get the MOST out of your workouts? Check out our Pre-Workouts to give you that extra BOOST!

About the Author

Alex initially qualified as a Personal Trainer over a decade ago, enjoying ten years of professional growth and development. It was with Personal Training that Alex’s hunger for improving and enriching other peoples’ quality of life began. This hunger saw him seek to significantly expand the range of help he could offer, adding coaching, nutrition, instruction and postural analysis to his skill set in the intervening years. Most recently becoming a National Level Strength and Conditioning Coach. Alex loves what he does but he doesn’t take it for granted – he wants to pass on his hard-earned skills and years of experience to you, to help you achieve your goals in the best way possible.

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