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Forum » What is the point of compounds?

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Thread: What is the point of compounds?

post 1629777003 01-26-2021, 04:26 PM
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What is the point of compounds?

I never do these.

Isolation work or actual functional work seem to hit all my needs.

Do these serve a purpose? I notice people talking about these for overall health a lot, particularly for people with problems. Are they just an easy beginner exercise for people to develop without doing a lot?

Should guys who already work hard use them?
post 1629777423 01-26-2021, 04:31 PM
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post 1629777603 01-26-2021, 04:32 PM
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if by compounds you mean squat , bench, deadlift, overhead press, then yes they are goat for overall development and strength gains but if your not into any of that then no you dont need them
post 1629777973 01-26-2021, 04:38 PM
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Originally Posted By calumscotland⏩
if by compounds you mean squat , bench, deadlift, overhead press, then yes they are goat for overall development and strength gains but if your not into any of that then no you dont need them
I do db bench. I sometimes do pullups or leg press if I'm too lazy to do a functional leg workout.

I really want functional performance from legs and to look good, otherwise. It just seems like an injury risk to dl.

Rows and pulldowns grow my back plenty. Higher volume core work for my lower back.
post 1629778023 01-26-2021, 04:39 PM
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compounds >>>>> anything else
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post 1629778063 01-26-2021, 04:39 PM
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Who wants to spend their time goofing around with isolation exercises

That chit only aids to a significant degree when ur on steroids

Progressive overload on compounds is quantifiable.. not so much with isolation
post 1629778123 01-26-2021, 04:40 PM
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Originally Posted By mesobuild⏩
I do db bench. I sometimes do pullups or leg press if I'm too lazy to do a functional leg workout.

I really want functional performance from legs and to look good, otherwise. It just seems like an injury risk to dl. Rows and pulldowns grow my back plenty. Higher volume core work for my lower back.
squats are good for flexibilty and strength
post 1629778293 01-26-2021, 04:43 PM
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Originally Posted By mesobuild⏩
I do db bench. I sometimes do pullups or leg press if I'm too lazy to do a functional leg workout.

I really want functional performance from legs and to look good, otherwise. It just seems like an injury risk to dl.

Rows and pulldowns grow my back plenty. Higher volume core work for my lower back.
Well rows and pull ups/pull downs are better for back development than deadlifts. Deadlifts are more for spinal erectors and hit more muscles than probably any other lift.
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post 1629778313 01-26-2021, 04:43 PM
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Look up EMG studies on any of the body parts you question and then delete this thread.
post 1629778773 01-26-2021, 04:48 PM
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Compounds are generally useless for hypertrophy imo

but it is what it is
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post 1629779053 01-26-2021, 04:53 PM
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what is functional work?
post 1629779193 01-26-2021, 04:54 PM
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Originally Posted By mesobuild⏩
I do db bench. I sometimes do pullups or leg press if I'm too lazy to do a functional leg workout.

I really want functional performance from legs and to look good, otherwise. It just seems like an injury risk to dl.

Rows and pulldowns grow my back plenty. Higher volume core work for my lower back.
Every exercise mentioned is a compound exercise.
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post 1629779483 01-26-2021, 04:58 PM
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mid range compounds are the goat, barbell work is not the goat

mid range compounds = leg press, hack squats, t bar rows, smith rows, smith bench, hammer rows, hammer presses.

Only barbell compounds I would keep in are RDLs, maybe rack pulls but otherwise theres too many mechanics where a barbell isnt ideal.

Squats are too compound IMO and you are using glutes, hamstrings, quads, hips, adductors, abductors, etc... and if all of those are being activated most of them wont be operating at 100% muscle recruitment only the one that fails first will. So if your goal is to build big ass quads, but your glutes fail first, you may have had 5-10 more reps in the tank before quads would have been hitting failure, so how were squats good for quad growth in that instance?

Unless you are VERY in tune with your body and form and know how to internally activate specific muscle groups with 100% intent, stabilized compounds are better.
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post 1629779583 01-26-2021, 05:00 PM
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Originally Posted By Brosnbroccoli⏩
Every exercise mentioned is a compound exercise.
I mean like deadlift, squat, cleans, etc.
Originally Posted By jthm⏩
what is functional work?
Running and bike workouts, sport drills or sports.
post 1629779653 01-26-2021, 05:00 PM
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Because they can be progressively overloaded for years to come and provide benchmark for your progress.
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post 1629779933 01-26-2021, 05:04 PM
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Originally Posted By mesobuild⏩
I mean like deadlift, squat, cleans, etc.



Running and bike workouts, sport drills or sports.
mechanical tension has been proven beyond a doubt to be the primary mechanism of muscle hypertrophy

running and bike workouts and anything endurance does not trigger or stimulate mechanical tension, it is only a buildup of metabolites and blood flow/oxygen that causes fatigue so it really does not stimulate muscle hypertrophy. It is a terrible way to build or maintain muscle.
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post 1629780273 01-26-2021, 05:08 PM
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Originally Posted By Jestbrah⏩
mechanical tension has been proven beyond a doubt to be the primary mechanism of muscle hypertrophy

running and bike workouts and anything endurance does not trigger or stimulate mechanical tension, it is only a buildup of metabolites and blood flow/oxygen that causes fatigue so it really does not stimulate muscle hypertrophy. It is a terrible way to build or maintain muscle.
Interesting. Pro cyclists and runners do rock tiny legs.

I'm fine with the amount of muscle in my legs. Is it healthier to build them up more? I do not mind leg machines.
post 1629780353 01-26-2021, 05:09 PM
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Originally Posted By Jestbrah⏩
mid range compounds are the goat, barbell work is not the goat

mid range compounds = leg press, hack squats, t bar rows, smith rows, smith bench, hammer rows, hammer presses.

Only barbell compounds I would keep in are RDLs, maybe rack pulls but otherwise theres too many mechanics where a barbell isnt ideal.

Squats are too compound IMO and you are using glutes, hamstrings, quads, hips, adductors, abductors, etc... and if all of those are being activated most of them wont be operating at 100% muscle recruitment only the one that fails first will. So if your goal is to build big ass quads, but your glutes fail first, you may have had 5-10 more reps in the tank before quads would have been hitting failure, so how were squats good for quad growth in that instance?

Unless you are VERY in tune with your body and form and know how to internally activate specific muscle groups with 100% intent, stabilized compounds are better.
The issue with your argument is that you’re only looking at it on a workout by workout basis versus progressively overloading over many workouts. There eventually is a point where the two converge.
post 1635452403 04-05-2021, 03:03 AM
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Well they are ok for Footy and BasketBall etc
post 1635452423 04-05-2021, 03:04 AM
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Originally Posted By RedInsectNProud⏩
Who wants to spend their time goofing around with isolation exercises

That chit only aids to a significant degree when ur on steroids

Progressive overload on compounds is quantifiable.. not so much with isolation
I'd wea ma grey Joggs/Uni Kit anywhere though tbh!! Wbu m8???
post 1635453423 04-05-2021, 03:45 AM
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Originally Posted By LargePeter⏩
My goal is size

You don't see weightlifters or powerlifters ****ging off with stupid isolations, and they will do more barbell work than supported compound movements
That that's the way how it's done - shows it is effective, but doesn't mean it's MOST effective. Supported compound isolates more of the muscle you are targeting so that muscle does more work each rep, compared to barbell work. With supported compound - each rep there is more mechanical tension in the muscle you're targeting. So there is more small tears in the muscle fibers and results in supercompensation of the fibers given you eat enough >> muscle growth (= hypertrophy). When you do barbell work and you can't 100% hit the muscle because your form is off or your 'assist-muscles' aren't strong enough, you just miss mechanical tension in the target muscle and start using momentum and assisting muscles from everywhere in your body (you can even use your glutes to generate power when you bench). So it's cool to bench 220lbs but if the mechanical tension lands everywhere but in your chest, its subpar compared a 100lbs set of to supported compound movement to failure where 100% of mechanical tension of the rep goes into your pecs - without any other variables that can influence anything.

I'm tempted to start a log ONLY using supported compound movements + isolation to go from 200-230 now. Just have to wait until the gyms open up, untill then I'm stuck at home with barbell work.
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post 1635454763 04-05-2021, 04:30 AM
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What’s more efficient?

Spending 1 hour doing chest flys, delt raises, and tricep pushdowns

OR benching for 20 mins
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post 1635454813 04-05-2021, 04:33 AM
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Originally Posted By Ripper908⏩
Compounds are generally useless for hypertrophy imo

but it is what it is
I still try and hit a few heavy compound sets a couple times a week.

Obviously not for hypertrophy, but just overall strength.
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post 1635454903 04-05-2021, 04:38 AM
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Compounds such as Ammonia and Sodium Hydroxide have a wide variety of industrial applications as well as being useful around the house as general purpose cleaner and disinfectant
post 1635455123 04-05-2021, 04:47 AM
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Mind=blown at the amount of bro science in this thread.

Good luck getting big without compounds as a natty
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post 1635455613 04-05-2021, 05:03 AM
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Originally Posted By Ironface⏩
What’s more efficient?

Spending 1 hour doing chest flys, delt raises, and tricep pushdowns

OR benching for 20 mins
You’re mentioning isolation only vs compounds. More interesting discussion is about supported compounds vs barbell compounds.
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post 1635455883 04-05-2021, 05:10 AM
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Originally Posted By japzz⏩
You’re mentioning isolation only vs compounds. Discussion is about supported compounds vs barbell compounds.
Thread title: “What is the point of compounds?”

From OP:
Originally Posted By mesobuild⏩
I never do these.

Isolation work or actual functional work seem to hit all my needs.
What you’re talking about is still compound - it’s just a watered down compound. Taking posterior chain out of rows for example, by doing them chest supported. Yes it’s easier to recover from, but inferior for total body strength and won’t carry over to deadlift as much.

In terms of localised hypertrophy? It probably won’t matterthat much. It isn’t superior either though. Natties can’t get big without getting reasonably strong.
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post 1635456033 04-05-2021, 05:14 AM
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Compounds are everything in training especially for me

Can't really see a point in training without them especially for strength gain
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post 1635456573 04-05-2021, 05:31 AM
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Originally Posted By Ironface⏩
Thread title: “What is the point of compounds?”

From OP:

What you’re talking about is still compound - it’s just a watered down compound. Taking posterior chain out of rows for example, by doing them chest supported. Yes it’s easier to recover from, but inferior for total body strength and won’t carry over to deadlift as much.

In terms of localised hypertrophy? It probably won’t matterthat much. It isn’t superior either though. Natties can’t get big without getting reasonably strong.
You’re right about the thread topic, I edited but too late. Lets agree to disagree on the efficiency of barbell compounds vs supported compounds
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post 1635456663 04-05-2021, 05:34 AM
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strength and mass, activation of more muscle groups than your pink fairy dumbell curls. get more done with less, efficiency is king.
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