The past few weeks we have discussed the importance of developing the proper technique with these compound exercises: The Barbell Bench Press, Barbell Box/Back Squat, and the Barbell Deadlift. Today’s video will focus on the Barbell Yates Row, a pulling exercise that goes hand in hand with the Barbell Bench press. These four exercises should be a staple in your weight lifting programs (variations included). Each lifting session should consist of at least one main compound exercise with a group of accessory exercises to contribute to a well rounded program. ATTENTION: If you follow a bodybuilding routine or CROSSFIT program this may not be for you, but why not try it out!? If you don’t like it then the only thing you wasted is your time and let’s be real, time is wasted every day.
What is a compound exercise? A compound exercise is a multi-joint movement that works several muscle groups at one time. Each of these exercises relies a great deal on core strength and stability which was covered in my “Importance of Core work” blog. Your core keeps you upright during a squat, your spine safe during a deadlift, posture up during the row, and upper body locked in during the bench press. They are the best exercises to help build overall strength while keeping it functional.
We like to say that these exercises give you more of a “Bang for your Buck” because they hit all the major muscle groups without having to target each one individually through single joint exercises. This in return allows for greater strength, shorter workouts, and more functional strength. If you have walked into most fitness centers and tried out a personal trainer most of them will go against almost everything I have been saying in my past blogs. They will start you up on machines that you can do on your own that are all in a row hitting each muscle group and completing each exercise in one session. So when you leave the gym that day you have done a full body workout but did not complete one compound exercise or learn anything about structuring a workout program if you wish to work out on your own.
Implementing these exercises into your programs is definitely a MUST but you also need to be familiar with your personal goals when structuring your program. If your goal is to complete a full body workout with machines each time your work out then the fitness center with the under qualified trainer is perfect for you. But if you want to gain strength, get in shape, or just be badass, you need to start completing compound exercises. They are the best way to see gains with your workouts and should not be neglected. A sample Max Effort Lower session would consist of a compound lift and few accessory lifts such as the sample program below:
Barbell Back Squat 4x6
A1) Dumbbell step up 3x8e
A2) Nordic Glute Hamstring Raise 3x5
Three way delts (Front, Bent over, Side raises)
Weighted core
Again, this is just an example a typical Varsity House style weight lifting program. This may be used for an average Joe, an athlete, or as a start up program for someone looking to gain some serious strength. I myself include at least one compound exercise per workout so I know I am working on my strength gains as well as any other goals I wish to achieve. Most compound exercises for beginners will be completed as a straight set on their own but when you start to become comfortable you can add another complex in such as clap pushups, med ball slams, or some box jumps depending on your desired goals.
What is a compound exercise? A compound exercise is a multi-joint movement that works several muscle groups at one time. Each of these exercises relies a great deal on core strength and stability which was covered in my “Importance of Core work” blog. Your core keeps you upright during a squat, your spine safe during a deadlift, posture up during the row, and upper body locked in during the bench press. They are the best exercises to help build overall strength while keeping it functional.
We like to say that these exercises give you more of a “Bang for your Buck” because they hit all the major muscle groups without having to target each one individually through single joint exercises. This in return allows for greater strength, shorter workouts, and more functional strength. If you have walked into most fitness centers and tried out a personal trainer most of them will go against almost everything I have been saying in my past blogs. They will start you up on machines that you can do on your own that are all in a row hitting each muscle group and completing each exercise in one session. So when you leave the gym that day you have done a full body workout but did not complete one compound exercise or learn anything about structuring a workout program if you wish to work out on your own.
Implementing these exercises into your programs is definitely a MUST but you also need to be familiar with your personal goals when structuring your program. If your goal is to complete a full body workout with machines each time your work out then the fitness center with the under qualified trainer is perfect for you. But if you want to gain strength, get in shape, or just be badass, you need to start completing compound exercises. They are the best way to see gains with your workouts and should not be neglected. A sample Max Effort Lower session would consist of a compound lift and few accessory lifts such as the sample program below:
Dynamic Warm up
Barbell Back Squat 4x6
A1) Dumbbell step up 3x8e
A2) Nordic Glute Hamstring Raise 3x5
Three way delts (Front, Bent over, Side raises)
Weighted core
Again, this is just an example a typical Varsity House style weight lifting program. This may be used for an average Joe, an athlete, or as a start up program for someone looking to gain some serious strength. I myself include at least one compound exercise per workout so I know I am working on my strength gains as well as any other goals I wish to achieve. Most compound exercises for beginners will be completed as a straight set on their own but when you start to become comfortable you can add another complex in such as clap pushups, med ball slams, or some box jumps depending on your desired goals.
I hope you have a better understanding of the importance and purpose of compound exercises within your program. If you wish to attempt this method make sure you have a progression in mind and a direction to achieve your goals. Anyone can come in the gym on Monday Chest Day and complete a 4 sets of 5 program every single week and never see a change in musculature or strength because they did not know how to begin a progression. If you need a help getting a kick start with your programming or have any questions on how to achieve your goals you may email me at: Nmercoun@varsityhousegym.com
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