Latest / Wits & Weights | Strength & Fat Loss Over 40 / Quick Wits: Compound Lifts are the Foundation of Your Strength Training

Transcript

Quick Wits: Compound Lifts are the Foundation of Your Strength Training · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  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?
• 0:07
  Philip Pape: 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.
• 0:18
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:23
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:26
  Philip Pape: 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.
• 0:34
  Philip Pape: 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.
• 0:44
  Philip Pape: Let's dive right in.
• 0:45
  Philip Pape: Welcome to another QuickWits, your source for actionable insights on optimizing everything, especially your strength, physique and performance in the gym.
• 0:57
  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.
• 1:08
  Philip Pape: 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.
• 1:19
  Philip Pape: Now, if you're new to the world of lifting, you might be wondering what is he talking about.
• 1:23
  Philip Pape: What is a compound lift and why does it matter?
• 1:26
  Philip Pape: And, simply put, a compound lift is any exercise that involves multiple joints and muscle groups working together in a coordinated fashion.
• 1:36
  Philip Pape: Compound meaning multiple, and this is using your body more as a system with a movement pattern.
• 1:41
  Philip Pape: Think about squats, deadlifts, bench presses, overhead presses, rows, and then all of the variants of those.
• 1:48
  Philip Pape: 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.
• 2:02
  Philip Pape: 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.
• 2:11
  Philip Pape: I mean, that's awesome.
• 2:12
  Philip Pape: You have your cake and eat it too.
• 2:13
  Philip Pape: 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.
• 2:41
  Philip Pape: They may not say flat bench all the time, maybe they incline bench, but it's still compound lifts.
• 2:47
  Philip Pape: They understand that these give them the biggest bang for their buck when it comes to overall strength and size.
• 2:53
  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.
• 3:10
  Philip Pape: What I mean is you know, when you're picking a box off the ground, that's a deadlift Basically.
• 3:15
  Philip Pape: When you're pushing a heavy door open, you're using the same muscles you would use in a bench press.
• 3:19
  Philip Pape: 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.
• 3:31
  Philip Pape: Lots of other forms of exercise for coordination, stability, mobility, motor control, right.
• 3:37
  Philip Pape: A lot of that comes directly from simply going through these movement patterns and loading them up Recovery from injury.
• 3:44
  Philip Pape: 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.
• 3:58
  Philip Pape: 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.
• 4:21
  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.
• 4:32
  Philip Pape: We talk about progressively increasing weight or reps on these lifts over time, maintaining proper form and technique throughout each set.
• 4:40
  Philip Pape: Right, the key here, at the end of the day, is that you're consistent and you train hard.
• 4:45
  Philip Pape: 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.
• 4:52
  Philip Pape: 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.
• 5:09
  Philip Pape: 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.
• 5:15
  Philip Pape: 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.
• 5:23
  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.
• 5:29
  Philip Pape: 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.
• 5:43
  Philip Pape: Also, ask yourself am I challenging myself to progress on these movements over time?
• 5:48
  Philip Pape: And it could be as simple as hey, I did three sets of five, last time at 135 pounds.
• 5:54
  Philip Pape: Now I'm going to do three sets of five at 140 pounds.
• 5:57
  Philip Pape: Or I did, you know, in my eight to 12 rep range attempt I got 9 reps.
• 6:04
  Philip Pape: I'm going to keep the weight the same this week, but I'm going to try to get 10 or 11.
• 6:08
  Philip Pape: 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.
• 6:15
  Philip Pape: So until next time, keep pushing yourself under the bar.
• 6:17
  Philip Pape: Trust the process.
• 6:19
  Philip Pape: Never stop striving for your best.
• 6:23
  Philip Pape: Thanks again for tuning in to another episode of Quick Wits, and I'll catch you next time.
• 6:29
  Philip Pape: Thank you for tuning in to another episode of Wits and Wates.
• 6:33
  Philip Pape: 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.
• 6:47
  Philip Pape: Until then, stay strong.