Full Body Compound Work-out
Numerous studies have indicated that weight training exercises that recruit large muscle masses (i.e. the compound exercises) result in the largest anabolic hormonal response by the body. The proportions of anabolic hormones (mainly growth hormone and testosterone) secreted are thought to be functions of factors such as total muscle mass recuited, exercise intensity, rep count and rest between sets - with lower rep sets and longer breaks between them favoring testosterone release and higher rep sets and shorter breaks between them favoring growth hormone (hGH). The more total muscle mass involved, the higher the hormone levels rise. For this reason, Squats will cause a greater hormonal response than Bench Presses.
These are exercises that involve more than one major muscle and involve the movement of move than one joint. Examples would be Squats, Bent-Over Rows, Bench Presses, Military Presses, and so on. The collective experience of generations of weight trainers teaches that these are the most effective movements for producing gains in strength and muscle size.
These are exercises like squats, deadlifts, bench presses, chins, dips and rows. They cause a release of a lot more anabolic hormones than isolation exercises like concentration curls, cable crossovers, leg extensions, etc. Consequently, they cause a lot more muscular growth.
Compound exercises are recommended on and off cycles. They are strength building exercises. when off the anabolic steroids they can increase your output of testosterone and growth hormones naturally. That’s why Old School Bodybuilders used this trainings regimen.
The dead lift for example hits just about every muscle in your body. So it strengthens all the muscles it hits. The importance of it while on a cycle is because the steroids will increase the strength of a muscle. While on the anabolic steroids the strength increases so fast tendons and ligaments find it hard to catch up because there are virtually no blood vessels in them. To do a compound exercise it hits also the stabilizing muscles around the major muscles and it turn helps take stress off the tendons and ligaments. It practacly strengthen the exercised muscles and all surrounding muscles used to stabilise the body when by example standing up when dead-lifting.
We live in the lucky circumstances to be able to afford a gym membership. Others or not so lucky. They work with old rusty weights and when they don’t have the money to work with iron or scrap metal they use stone or cement. If you are determent enough to want to build that strong body you will find a way. I found it very inspiring to see how all these different people from inmates, soldiers to people that live in a ghetto manage to work-out. Just like I liked to see that outside of the world famous Venice Beach others where determent to build such outdoor or beach gyms. I noticed more and more people build a backyard-gym and many cities are convinced that this form of recreation is suited for their locals or tourist. On the picture a beautifull girl working out at the Kachalka Outdoor Gym in Kiev.
The soreness you feel after a workout essentially comes about because you damaged your muscle fibers. Exercise physiologists refer to this as delayed-onset muscle soreness (DOMS), and it typically becomes most noticeable a day or two after a workout. What happens is that micro-tears in your muscle fibres generate calcium leakage and an accumulation of histamines, potassium, prostaglandins and local edema (accumulation of fluid) in the affected muscle. The edema stimulates the nerve endings, causing the sensation of pain.The damage to your muscles and subsequent soreness occur to a greater degree as a result of the negative (eccentric) component of an exercise. That may be why you don't always experience the same level of soreness; not all exercises place the same type of eccentric stress on your muscles.
As a kid, I was so awed and inspired by this picture that I had to cut it out of the magazine, hang it on my basement wall, and immediately start doing Preacher Curls (confident of course that I would one day become Mr. Olympia too!). Back in those days, bodybuilding equipment made for a home gym hardly existed and I had to improvise by doing my curls over the back of an incline bench with a single dumbbell at a time. While that version of the exercise was crude and very uncomfortable, I immediately realized that this was the strictest and most productive version of a curl that I could ever do. To this day, I train my biceps exclusively on a Preacher Curl Bench in my own gym. Because my front delts became so strong from bench pressing, I have trouble isolating my biceps with almost any other type of curl. Doing standing dumbbell or barbell curls, or even incline dumbbell curls, my front delts want to take over and swing the weight forward, robbing my biceps of any productive exercise. Only this type of bench eliminates this problem for me and allows me to lift meaningful weights at the same time. As a result I feel the exercise directly in my biceps and not in my front delts.
Squat Analysis