Compound Movements

Rule number 1: To substantially increase the size of targeted bodyparts, efforts must be focused on free weight compound movements that work multiple muscle groups to a point of intensity and duration than what that same effort could produce if the target group was worked alone in isolation. In other words, decline dumbbell bench presses and/or dips on an arc will put far more size on one's chest long-term than dumbbell flies done in isolation. It gets even better, as the same aforementioned movements will also put more mass on one's tricep's than the isolation-based triceps pressdown or skull-crusher. There's another principle at work here regarding a trade-off that one strategically needs to make at certain points in the program.

The "Compound versus Isolation" dichotomy is really more of a question regarding tactical balance of movements selected along these continuums in one's long term training strategy. There are times when isolation can be strategically incorporated into compound training (i.e., pre-exhaustion of pecs with flies before decline and incline bench presses). However, the vast majority of time, when pursuit of sheer quality muscle mass is the objective, then usually the fastest route is to fully leverage almost all training movement selection towards the use of free weight compound movements and focus conditioning efforts in the area of nutrition. Some personal trainers (not all) have an issue with this, since many teach their clients to use isolation movements to condition the muscle. While this is true, the aforementioned strategy of compound movement selection and strict nutrition attains the goal of amassing quality size much faster.

To test whether or not this works with the correct supplementation, combine HMB, CISSUS, Glutamine Peptide, Lecithin, and Phosphatydserine for a max anti-catabolic stack, while using Anabolic PUMP to assist in repartitioning the increase in calories into muscle cells.


Recommended Product(s):

Anti-Catabolic Stack
HMB
CISSUS
Glutamine
Lecithin

Suggested Repartitioning Supplement:

Anabolic PUMP