Point of compound weights?

[FiddleFit]

Hi educated crowd,

What is the purpose of doing a compound weight move? Endurance? How fatigued should the muscle feel to be considered an adequate weight load? I'm thinking of the compound work in Circuit Max, Cardio & Weights, and HSTA, in particular.

Thanks!
Sandra

 

[Shelbygirl]

I've wondered this myself. For me, the weights used are too light to help my lower body, but the upper body moves are too fast to go much heavier. Plus, I often feel unbalanced when doing compound exercises, like my form is really poor for these moves. I was thinking of substituting in heavier lower body work and ignoring the upper body piece (which has nothing at all to do with your question, now does it? Sorry about that!).

Shelbygirl

 

[WD]

I think it is more to build some endurance for everyday tasks, like having to bend down and pick up things etc. It also conditions your body in a whole different way than doing regular strenght training. You can also work every body part in short amount of time when needed.
Diane Sue

 

[kathryn]

I think there are several reasons for these combination moves (I like to use the term "compound" for "compound moves" vs "isolation moves"). First, you are using more muscle for each move,so get a more efficient workout, though it is mostly endurance.

Also, there is a weight training technique called "peripheral heart action" that consists of doing an upper body move followed by a lower body move. This supposedly has somewhat of an aerobic effect. I don't know if combination moves have the same effect or not.

Combination moves are also usually more functional than doing just a bicep curl, for example.

I also think they are good "distraction" techniques! You don't notice how many squats/lunges/pliés you're doing while you are also doing some ever-changing upper body moves.

 

[Maximus]

I think this is a great question b/c I've been weight training for about 15 years & am definitely of the Schwarzenegger school of lifting (meaning basic moves w/weights as heavy as possible). At the gym I rarely see trainers putting clients on this type of program anymore. Everything is "core training" and "compound exercises," which I just do not understand b/c I can't see how you can get the maximum effects by not lifting the maximum weight.

For example, I'll see a trainer instructing a client to combine squats w/shoulder presses. What the heck is this possibly gonna do for the client's leg muscles? Obviously your shoulders aren't anywhere near as strong as your quads & glutes. It seems to me to be a complete & utter waste of time.

So I guess I just rambled on & on to say I do not know the answer to your question.

 

[CathydsRNA]

My two cents here. I think compound weight work is great for circuit workouts where the emphasis is cardio and not heavy weight lifting. You definitely have to work harder from a cardio perspective when you are doing compound movements. I agree.. with the poster above...that these movements are not ideal for building strength but they are good for functional fitness as an above poster noted.

 

[groundhog]

I too agree with Maximus... go as hard and as heavy as possible for muscle development, that is why I shy away from circuit workouts and just wanna lift, ya know, It just doesnt feel as taxing to the muscle..just my two cents:7

 

[trevor]

Sounds like there is some confusion over "compound" versus "combination" moves, although I think Kathryn and I are on the same page.
Compound lifting techniques are exercises where more than one joint is involved. Like squats, as compared to leg extensions, a one-joint or isolation move.
Sounds like combination moves are the ones where you are doing upper and lower work at the same time. I personally do not consider that serious weightlifting but that's just me.
Max, if you are doing basic tried and true lifting then I imagine you are doing mostly compound moves. Most bodybuilders swear by using compound moves whenever possible.
T.