I hope your workouts are going well. Today I wish to share a small tip with you that can make you bigger and stronger much faster and with less training.
The trick is simple: Instead of doing single-joint exercises, do compound exercises!
Compound exercises (a.k.a. multi-joint exercises) are exercises that utilize several muscles at the same time, like Squats or Dips. Those exercises are proven to be much more efficient in building muscle, and they make your body produce more growth hormone that help you grow.
So instead of doing bicep curls, doing a deadlift can be much more efficient in strengthening both your arms and back at the same time.
Instead of doing a tricep-isolated exercise, you can do the Dips exercise and achieve much better results quicker.
Another advantage is that by doing only 3 multi-joint exercises you can achieve the same workout results as 10-12 single-joint exercises. This is a much more time-efficient approach to muscle building.
One last note: it was shown in various studies that doing multi-joint exercises also increases your testosterone and speeds your metabolism quicker than single-joint exercises.
Bottom line, next time you are in the gym: do some squats, dips and bench press. You won’t regret it.
CAUTION: Some of these exercises (especially Squats) require very specific technique to avoid injuries. Make sure you read thoroughly about each exercise you perform and consult with a certified trainer.