To look like the bottom girl, do compound exercises!

So I definitely have noticed more women in the weight room recently.

Unfortunately most of these women are doing high reps with very little weight. I’ve also noticed that most of them are only doing single muscle group movements.

The exercises that women seem to love:

• Bicep curls
• Tricep extensions
• Adductor machine
• Abductor machine

While these exercises can be great auxiliary lifts for someone looking to strengthen weak points in their bench, deadlift or squat, these single muscle group movements really are pointless to do otherwise. Plus if you do compound movements, you will work all of those muscles that you are working with those isolated exercises and many more!

Single muscle group movements don’t give you much bang for your buck. You don’t burn very many calories doing them AND you can’t spot reduce problem areas. So while you may be making your bicep stronger, you aren’t specifically removing flab from over the bicep.

Your time would be much better spent doing compound movements because they work the biggest muscles groups in your body, which will help you build strength, burn fat, acquire optimal body function and improve your health.

Lifting weight while using multiple muscle groups elicits a much higher level of positive hormones than training just one muscle group at a time. These hormones include testosterone, insulin-like growth factor 1, and growth hormone. These hormones are what will help you build lean muscles, burn fat, and improve your health.

So not only are you building lean muscles, but you are also more efficiently working your entire body to burn more calories than you would if you did an isolated muscle group movement. You also improve your cardiovascular health and joint stability and muscle balance across your joints by performing compound exercises.

So if you really want to work your bicep, don’t do a curl. Instead perform a pull up or a row. If you want to work your tricep, bench press or do a push up or even a full dip. If you want to work your adductors and abductors, do a squat or lunge or sumo deadlift!

AND if you need a workout with lots of compound exercises, check out the Man Bicep Weekly Workout!