The development of lean muscle is a critically important factor to maintaining strength, reducing the likelihood of injuries, and regulating the production of excess fat in the body. While working with our Personal Training clients at Napa Tenacious Fitness, we put a strong emphasis on compound exercise movements. These exercises include compound lower body movements, compound upper body pulling movements, and compound upper body pushing movements. Compound exercise movements are defined by movements that put stress on more than one muscle at a time.
An example of a compound lower-body movement would be a Deadlift. During the Deadlift exercise, force production is designated to the hamstring muscles, gluteal muscles, quadricep muscles, and shoulder blade muscles. Compound upper body pushing movements include an exercise such as the Flat Bench Press. The Flat Bench Press targets muscles of the pectoral region, deltoid region, and triceps region. An example of a compound upper body pulling movement would be the Pull Up exercise. The Pull Up exercise focuses on muscles of the shoulder blade, biceps, and forearm muscles.
Focusing on compound exercise movements is a multi-faceted method that helps promote efficiency in our training programs. Instead of targeting one muscle group at a time, it is efficient within training time to focus on movements that cover a large area of muscles. In addition, the muscles that are included in the majority of compound weight lifting exercises such as the Deadlift, Squat, Bench Press, and Pull Up crossover very effectively to the movements that we utilize in everyday life. Therefore, compound exercises are critical for strength and conditioning for the everyday life of average population individuals.
Regulating the storage of fat on your body is critically important to the success of our Personal Training clients as well. By implementing compound weight lifting exercises in our Personal Training programs, we are helping to elicit a greater growth hormone response throughout the body. By putting stress on some of the bigger muscle groups and joints of the body, a large growth hormone response is released inside the blood. Naturally occurring growth hormone encourages the production of more lean muscle mass throughout the body. More lean muscle mass in the body will lead to more synthesis of fats being used as a fuel source and muscle growth. This means that the more lean muscle that is produced in the body, the more fat that will be utilized as a fuel storage. Performing compound movements in your exercise routine will encourage more lean muscle mass on a larger scale.
It is important to include some sort of compound heavy lifting exercise at least once throughout the week. One training session per week of compound weight lifting exercises will help with the overall strength of the human body and then also the development of lean muscle. Including compound weight lifting exercises at least once a week over the span of the full year will make substantial differences in one’s training program.
If you want to learn more about compound weight lifting exercises, we specialize with this with our Personal Training clients in Napa. Feel free to reach out to us at any time at napatenacious@gmail.com.
