Wits & Weights | Smart Science to Build Muscle and Lose Fat

Quick Wits: Compound Lifts are the Foundation of Your Strength Training

May 16, 2024 Philip Pape, Nutrition Coach & Physique Engineer
Quick Wits: Compound Lifts are the Foundation of Your Strength Training
Wits & Weights | Smart Science to Build Muscle and Lose Fat
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Wits & Weights | Smart Science to Build Muscle and Lose Fat
Quick Wits: Compound Lifts are the Foundation of Your Strength Training
May 16, 2024
Philip Pape, Nutrition Coach & Physique Engineer

Want to build serious strength and muscle mass in the most efficient way possible?

Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.

Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.

We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size.

Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

📲 Send me a text message!

Support the Show.


🎓 Join Wits & Weights Physique University

👩‍💻 Schedule a FREE nutrition/training audit with Philip

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

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Show Notes Transcript

Want to build serious strength and muscle mass in the most efficient way possible?

Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.

Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.

We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size.

Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

📲 Send me a text message!

Support the Show.


🎓 Join Wits & Weights Physique University

👩‍💻 Schedule a FREE nutrition/training audit with Philip

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

🤩 Love the podcast? Leave a 5-star review

📞 Send a Q&A voicemail

Philip Pape:

This might be a rhetorical question, but do you want to build serious strength and muscle mass in the most time-efficient way possible? If so, join me on today's Quick Wits as I explain why compound lifts should be the foundation of your strength training program and how to prioritize them for maximum results. Welcome to the Wits and Weights podcast. Welcome to the Wits and Weights podcast. I'm your host, philip Pape, and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in. Welcome to another QuickWits, your source for actionable insights on optimizing everything, especially your strength, physique and performance in the gym.

Philip Pape:

Now, today we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine, at least for most people, especially those listening who are just getting started. Maybe they've been training for less than a year or two, or even early intermediates to beyond, and I still use compound lifts just about every single training session, if not every training session, as a more advanced trainee. Now, if you're new to the world of lifting, you might be wondering what is he talking about. What is a compound lift and why does it matter? And, simply put, a compound lift is any exercise that involves multiple joints and muscle groups working together in a coordinated fashion. Compound meaning multiple, and this is using your body more as a system with a movement pattern. Think about squats, deadlifts, bench presses, overhead presses, rows, and then all of the variants of those. These movements are the bread and butter of any effective strength training program, and I say strength training, but it still carries over into hypertrophy as well, and there's a good reason that you know all the best lifters and any great program will have these in them. The first thing is that compound lifts allow you to move the most weight and stimulate the greatest amount of muscle mass in the shortest amount of time. I mean, that's awesome. You have your cake and eat it too. You lift a lot and you use as much muscle mass as possible, and it doesn't take much time because you are engaging multiple muscle groups simultaneously in a very natural way that we're designed to move, and you're able to then generate more force and overload your muscles more effectively than you could with isolation exercises that target just one muscle at a time, and that's why you're going to see experienced lifters and bodybuilders still prioritizing compound movements in their training. They may not say flat bench all the time, maybe they incline bench, but it's still compound lifts. They understand that these give them the biggest bang for their buck when it comes to overall strength and size.

Philip Pape:

But there are benefits of compound lifts that go beyond efficiency, and I think that one of those is what I'll call the functional carryover, and I don't mean this in the, you know, functional training, functional strength, although I think a lot of people who've started to use that term uh, take it from this context. What I mean is you know, when you're picking a box off the ground, that's a deadlift Basically. When you're pushing a heavy door open, you're using the same muscles you would use in a bench press. So, just functionally, in everyday life, um, you, you use these movements, and so by training them in the gym, you're not just building raw strength, but you're also developing all the things that we think we need. Lots of other forms of exercise for coordination, stability, mobility, motor control, right. A lot of that comes directly from simply going through these movement patterns and loading them up Recovery from injury. You load it up, you give the challenge to your muscles and skeletal system and they will respond Right and then you can be more safe and effective in the real world and be able to be strong and functional till far into old age, till the day you die effectively. So, in your own routine, what this means is that if you're not currently prioritizing compound lifts, or even have them in there, get them in there Like, begin your workouts with the big multi-joint movements variants of the squat, the deadlift, pressing rows, things like that and then use accessories or isolation exercises like bicep curls, leg extensions, leg presses, all of that fun stuff.

Philip Pape:

You know pull downs and machine rows and whatnot, to target more specific muscle groups and address you know weaknesses and balances, asymmetries, and you're going to use the same principles. We talk about progressively increasing weight or reps on these lifts over time, maintaining proper form and technique throughout each set. Right, the key here, at the end of the day, is that you're consistent and you train hard. Right, you're progressing and you're training, always training hard, not just going through the motions or chasing a pump or soreness or whatever. Now, this doesn't mean that you should neglect warming up the lift right and doing things for you if you individually have mobility or tightness issues, and making sure that you can get into the lift at the right load safely and then you recover right. You don't want to overdo it with these lifts, but, as if they're the foundation of your strength training, you are going to have some long-term success. They'll teach you how to be a good lifter, how to how to really focus and execute during your training session and learn the skill of lifting over time.

Philip Pape:

So next time you go to the gym, next time you prep to go to the gym, I should say and you're looking at your workout, your workout plan. Ask yourself am I prioritizing compound lifts which, of course, all of my programs in the Physique University have a strong emphasis on compound lifts, but then they have other fun stuff in there, depending on your physique goals. Also, ask yourself am I challenging myself to progress on these movements over time? And it could be as simple as hey, I did three sets of five, last time at 135 pounds. Now I'm going to do three sets of five at 140 pounds. Or I did, you know, in my eight to 12 rep range attempt I got 9 reps. I'm going to keep the weight the same this week, but I'm going to try to get 10 or 11. It's as simple as that, and then you're going to build that strong, capable, resilient body that I know you deserve and that you're listening to this show to get.

Philip Pape:

So until next time, keep pushing yourself under the bar. Trust the process. Never stop striving for your best. Thanks again for tuning in to another episode of Quick Wits, and I'll catch you next time. Thank you for tuning in to another episode of Wits and Wates. If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

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