Dec 19, 2013
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Unhealth Fact #27: Avoid Compound Movements

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Before I begin, let me just say that you should never go to a gym for anything other than eye candy. However, if you find yourself in a situation where you are forced to exercise or lift weights, here is a piece of advice: avoid compound movement.

Isolation Exercises vs Compound Exercises

Isolation exercises are going to be your bread and butter for faking a tough workout. These exercises involve only one joint at a time. You won’t burn many calories with these exercises. Examples of isolation exercises includes:

  • bicep curls
  • leg extensions
  • shoulder raises
  • tricep extensions

Compound exercise involve multiple joints and burn quite a bit of calories. This is because they use many different muscles at the same time. Examples of compound exercises include:

  • squats
  • bench press
  • dead lifts
  • cleans
  • should press
  • rows

Don’t lift too heavy and take long breaks between sets. I suggest at least 2 minutes.

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