Exercise Selection Makes a Difference

This might be obvious to some, but to a large majority of people its’ not. Exercise selection and the exercises you choose to do DO impact your body. I’ve witnessed countless times women and men doing the most random exercises you could possibly imagine with the goals of weight loss or muscle building. Why spend almost an hour doing biceps curls and extensions when your goals to lose pounds and pounds of weight should be focused on larger compound movements? Again, to some it’s clear as day and night but there are many that don’t know that certain movements help them achieve their goals faster and more efficiently.

Whether you are trying to lose body fat or trying to gain lean muscle, the large portion of your workouts should compromise of large/compound (more than one muscle at a time) movements that will activate more muscle and trigger better muscle growth and weight loss. How many of you have seen a person walk into the gym and you can see it on their eyes they don’t know what they will do there that day at the gym? I’ve personally not only witnessed this but have seen people follow my exact movements and exercises step by step since they have no clue what to do that day. HUGE mistake! You must always know your goals and know what you will do inside the gym. Otherwise it’s not the most efficient usage of your time.

So what exercises should you so in order to build muscle and lose fat? First your nutrition must be on check, otherwise I don’t care what goals you might be, they will never happen. So eat for your goals. Secondly, here’s a list of exercises you should always implement on your workouts depending of your goals and body split.

• Squats (hack, sumo, etc)

• Deadlifts (stiff leg deadlfits, Romanian, etc)

• Clean & Press

• Bench Press movements (pressing movement)

• Rowing Movements (bent-over barbell, one arm rows, etc)

• Military Shoulder Presses

• Dips (weighted or bodyweight)

• Pull-Ups

What if you have an injury and can’t perform these? No problem. Some of us have previous injuries that don’t allow us to squat free form. But in today’s gym there’s machines that will mimic these movements. It’s better to try them on a machine than not try them at all. Preferably always choose free weights over machines, but if your injuries or discomforts don’t allow you to perform any of the above then try them on machines.

What’s the common factor about all of the above movements? They are require major muscle groups, their assistant and secondary muscles and more to be involved for the execution. They’re not isolation movements that only isolate one bodypart. Be sure to include the above movements in your routines for optimal results. Always lift safe and smart.

#compoundmovement