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Why Compound Exercises Are A Must For Building Lean Muscle by Ben Wain

There are specific exercises in the gym that should mold the core of all training routines, whether a experienced professional or a complete newbie. They are specifically key for a newbie wanting to achieve quick gains in lean muscle and size, or to burn body fat as quickly as they can. They are also the most effective strength and conditioning exercises that exist. The simple reason being, they involve heavy lifting and are extremely effective. Each of the below exercises when performed correctly use various muscle groups together. This not only means you are working the body as a unit, you are essentially increasing strength and muscle tone in many different areas at once in as little time as possible. Boxers, sprinters, bodybuilders and power athletes all over the world, use these common lifts often in their training routines because they work. Maybe you are looking to begin training for the first time,modify an existing training routine, or even if you already have an effective program that is seeing results, you should be integrating the following moves into your workouts.

Squats

Probably the most demanding move to achieve, you either love or hate completing squats. Most beginners believe this lower body move just focuses on the legs; however, this could not be more incorrect. There is little argument it is the best exercise to grow jean busting thighs and a firm gluteus, yet it will also work your entire core and back. Perform free weight squats, preferably using a squat rack, Olympic bar and having a spotter on hand, or try with a pair of dumbbells or a smith machine if not available, then try to go as heavy as you can whilst maintaining form. Squatting heavy will build immense power throughout your whole body whilst releasing natural growth hormone to help grow long term muscle mass. As you will be triggering the whole body to work as a unit, you will be torching off more calories as a result turning your body into a fat burning furnace. Think about it logically, which exercise is going to let you to add more weight to the bar to go heavier, or be more taxing on the body, performing knee extensions or powerful squats. Make sure you squat deep, lower the bar slowly and in a controlled manner and then power the bar up to accomplish a truly effective squat.

Deadlifts

Similar to squats, deadlifts are certainly not to everyone's liking. Again, they are a move that works almost the entire body; lower back, hamstrings, entire core and posterior chain. Like squats, use an Olympic bar, and if you are a beginner, use little weight or no weight at all. It is critical that you perfect the technique before you start adding more weight to the bar, as if carried out incorrectly can put serious pressure on the lower back. There are numerous different techniques you can perform, straight legged, stiff legged, and Romanian being some of them. Get one right, and then try another to keep working the body from different angles. Like squats, once you begin to go heavy you will begin to see some serious differences in size, strength or fat loss. Try them for yourself, no matter how demanding you think your workouts are, they will never be the same again.

Bench press

The bench press is probably everyone's favourite exercise; it is also the most commonly used. Bench pressing may be the best exercise to build the mirror muscle pectorals, however it is also one of the best strength and conditioning exercise used by rugby players, footballers and professional athletes alike. Not only does it encourage growth in the chest, it is also very demanding on the triceps. If you are looking to increase size to your triceps, do you think a few dumbbell push downs with a low weight would work better than bench-pressing 100 kilograms for five to eight reps. Heavy weights build muscle, fact. This exercise should again be executed with free weights over machines, this because machines can remove some of the resistance and the need to keep a tight core. Ideally use an Olympic bar and where possible always use a spotter, this so you will have a person close by to help you reach that last rep and take the bar off you when you have finished. Have trust, it makes a huge difference. Grab the bar slightly wider than shoulder width, then lower slowly and in a controlled manner to your chest, squeeze your shoulder blades together and enjoy the stretch across your chest before powering the bar up, then straight away begin lowering again. Change your program by inclining your bench to train the upper pectorals or declining to train the lower pectorals.

Chin Ups / Pull Ups

Chin-ups or pull-ups mostly train the biceps or back depending on your grip. By gripping the bar with an underhand grip, i.e. palms facing towards you, then you will be using the biceps to pull yourself up. This is a chin up. Hold onto the bar with an overhand grip, i.e. palms facing away from you, and you will be training the back, specifically the laterals. This is a pull up. When performing chin-ups you can use either a narrow grip on the bar to work the long head of the bicep, or a wider grip to work the short head. Mix it up every so often, you will be able to feel more strain placed on the different heads depending on the width. When completing pull-ups, you should grip the bar with a slightly wider than shoulder width grip. On either exercise, make sure you are fully hanging from the bar with your arms fully extended, and then power yourself up so your chin is over the bar before slowly lowering yourself back down to the starting position. Immediately and forcefully, pull yourself back up to perform the next rep.

Chin-ups or pull-ups can be a very difficult exercise to perform at first, which is one of the reasons they are so effective. You are certainly lifting a much heavier weight (your own body weight) when executing a chin-up over a standard bicep curl. To make things easier there are various things you can try, including performing negative reps. A negative rep is where you grab the bar and start the move with your chin above the bar, use a step to help you get up there if needed, then as slowly as you possibly can lower yourself to the hanging position. Repeat this until you can no longer slowly lower yourself down. A second option is to use an elastic chin-up assist band if you have one; they are not very expensive to buy. You just attach one end to your bar and position your knees inside the other. If you train at the gym then they should have chin-up machines with a padded knee support to assist. Of course, once you have been doing these exercises for a prolonged period, you may need to make them more demanding. You can do this by buying a gym belt and hanging extra weight plates from it, or simply by placing a dumbbell or medicine ball between your thighs.

Shoulder Press

Shoulder presses are a killer of an exercise and you will normally find yourself tiring quickly when performing. You can execute shoulder presses either standing up or sitting down, however, use free weights over a smith or shoulder press machine. Standing up uses your core more than sitting down, nevertheless in either variation you should ensure your core is kept tight at all times to stop pressure being applied onto your lower back. Use a low weight at first, start with a straight bar or dumbbells held at chin level and ensure your elbows are at right angles. Power the weight past your face and hold over your head with your arms straight, tuck your chin into your chest when the bar is over your head, then slowly lower back down keeping your elbows at right angles. Immediately power the bar back up for your second rep.

In summary, the above exercises will see your achieve you training goals much quicker if implemented into your training routine. You can try them in a conventional split, where each muscle groups worked once a week. Alternatively, they are most effective when used in a push pull or full body routine when performed more than once a week with at least forty-eight hours rest in between.

Ben Wain wrote this article regarding the why compound exercises should always take precedence over isolation moves when weight training. He is a member of the My Training Supplements team, a sports nutrition UK comparison, diet and training advice site. Sign up for up to date supplement offers, reviews and more great advice to help your reach your diet and training goals.

Article Source: http://www.earticlesonline.com/Article/Why-Compound-Exercises-Are-A-Must-For-Building-Lean-Muscle/1352609

Is there an exact forumla for working out compound interest over a set number of years?

So I want to know the how much interest is compounded over ten years with an interest rate of maybe 4 percent whilst adding a montly amount. I would like to be able to change any of the figures. but know what the interest plus the principle is at the end of the set duration.

Other than running this in excel is there a formula that can be used?

If you can help that would be great.

Regards,
James
So....

Annually = P × (1 + r) = (Annual Compounding)
Therefore...

100 x (1 = 0.045) = £104.50

This is the fairly simple part, cool so I then want to know how and if there is a formula that will work out what nexts years interest will be on the 104.5 plus the 100 I am adding. For the new year so basically a simplified forumula for

100 x (1 = 0.045) + 100 x (1 = 0.045) = £109

Then so on and so on

P = M([1+(i/q)]nq-1)(q/i)

P = Principal
M = Payment amount
i = interest rate
q = # of payments per year
n = # of years

I usually make it easy on myself by using a business calculator that I've had since my finance class.

You can make it easy on yourself by using this online calculator.

http://pixelspotlight.com/money.php

It allows you to pop in principal and payments, as well as how often you'll be making payments and collecting interest.