Introduction To Functional Muscle

A compound lift is a component of a compound exercise.

COMPOUND EXERCISE
A lift that stresses two or more body parts. For example, bench presses are a compound lift because they stress the chest (pectorals), shoulders (front deltoids) and upper outer arms (triceps).

COMPOUND EXERCISE
To flex a muscle throughout a lift in order to focus perpetual pressure on it.

Many people go to the gym up to a crazy seven times a week, doing the latest body part split that they read about in a body building/fitness focused magazine that month. The question is, are they any better off than the person who makes it there twice a week? I'm hoping that this will not be a surprise to you, but the answer is no, depending on whether the less frequent gym-goers are using their time effectively and using compound lifts to target all areas of their bodies.

Over-training is one of the biggest stumbling blocks when it comes to building lean muscle and losing fat. To train with heavy weights and with a furious intensity takes its toll on the body, and after a good session I can have DOMS (delayed onset muscle soreness)  for up to 3 days after. I use the rule that if I'm still sore I have not yet recovered and therefore I will not train. This will mess your head up, as it did mine in the early stages, but the proof is in the pudding: tomorrow I will be doing 5 sets of 5 reps (5x5) squats with 127.5kg at a body weight of 73kg.

Video for squats : My 5x5 Squats with 125kg

So, for the last 6 months I have been training using only the following exercises: Squats, dead-lifts, shoulder press, Bent over row and pull ups. I have experienced fewer injuries and had massive gains in strength, from a 105kg squat to a comfortable 140kg squat.

I think that for my first post the message I'm trying to get across is train sensibly and efficiently, use your precious time well and use COMPOUND MOVEMENTS

|||----|||