Posted this in my journal, but also wanted to share it here:
Good article from eFitness newsletter:
Compound Your Results!
September 22, 2005
By Diana Rini
eFitness Guest Columnist
Pressed for time? Most people who don't exercise often state lack of time as the reason for not starting a fitness program. So how can people juggle busy lives and still find time for a quality workout? The answer may lie in performing compound exercises. Compound exercises can provide a powerful workout for a fraction of the time.
Compound exercises are movements that use multiple joints at one time. When you perform compound exercises, more muscle groups are used per exercise. For example, a bench press is a multi-joint exercise because both the shoulder and elbow joints are moving. It works several muscle groups, including the chest, shoulders and triceps. On the other hand, the biceps curl is a single-joint exercise because only the elbow is moving. The biceps curl only works the biceps muscle. Therefore, compound exercises help you do more in less time. By working several muscle groups at the same time, you can perform fewer exercises and reduce the total amount of time you spend in the gym.
Compound exercises also increase strength and size far more effectively than single-joint, isolation exercises. This doesn’t mean that single-joint exercises are ineffective. Exercises that isolate muscles do have an important role in fitness. However, if your scheduled calls for reduced exercise time, compound exercises are the way to go. Plus, they are more functional since virtually every movement in daily activities and in sports involves moving multiple joints.
Consider incorporating these compound exercises into your routine for a powerful whole body workout that will get you in shape and keep you ready to go!
1.
Squat. The king of exercises for the lower body, the squat is at the top of the list as one of the best compound exercises. The squat works all the major muscles including your butt, thighs, and calves. Stomach and back muscles are also used for balance.
2.
Lunge. Lunges are another excellent multi-joint exercise and are particularly more functional for sports and daily activities than isolation exercises like leg extensions or leg curls. Lunges also work all your lower body muscles and especially shape the gluteals (buttocks muscle).
3.
Bench Press. When it comes to the upper body, the good old-fashioned bench press reigns supreme. This exercise is a staple of chest development and works all the major muscles in your chest and many muscles in your shoulders and arms.
4.
Pulldowns. Watch the muscles of your back develop with this granddaddy of exercises for the back. You will also be impressed with how toned your arms will become without doing even one curl!
5.
One-Arm Row. This is a wonderful exercise to work upper and mid-back muscles and the rear head of the shoulders. It is also great at bicep and forearm development!
6.
Shoulder Press. The overhead shoulder press is excellent for developing the shoulders, upper back, neck and arms.
7.
Bicycle. This abdominal exercise is one of the best moves to target the abdomen, including the upper, lower and side regions, according to a study done by the American Council on Exercise.
Make an effort to do multi-joint exercises for eight weeks, having a fitness professional show you the proper form. Combine these exercises with adequate sleep and good nutrition and you will see huge improvements in your fitness level!
One set reaching muscle fatigue between 8 to 12 repetitions is enough. Extra sets may add some more benefits, but one is generally plenty to see results. Do your workouts on alternating days like Monday, Wednesday and Friday so the muscles can rest and recover. To keep stimulating your muscles and keep things interesting, occasionally change your hand position (wider and narrower grips), your feet position (wider or narrower stance or toes straight ahead or pointed out) or your angle (incline bench press versus flat bench press).
Compound exercises are proven time-efficient muscle builders. Before you lift, don’t forget to warm up your muscles by performing a few minutes of walking on the treadmill or simply doing some jumping jacks. And yes, you still have to stretch after you exercise!
Diana Rini is an ACE Personal Trainer and the owner of Matter of Fitness Personal Training Studio in Willoughby, Ohio. She focuses on educating her clients how to safely and effectively lose weight, get in shape and improve their health. View their website at www.matteroffitness.com.
<shrug> Dawn? What would your PT recommend?
WTG Deborah! 
Yes, I gave it up! It really hinders my efforts. Now if I could give up my LC icecream I'd be doing good. Told a friend I wasn't going to buy anymore-- she is good to hold me accountable-- well wasn't feeling well and when I was sick the ball and chain thought he'd be nice and buy me some! 
Oh, boy-- thanks for the help. LOL!
NO! So I get done with work early and decide to hit a 5 o'clock class at the gym-- talked on the phone instead! Then I decide to hit the 6:10 class-- was late due to dropping my son at a meeting that started late. So-- O.K.-- this is where I loose friends, uninfluence people and get rude stares-- I go to the health club, drop my youngest in the playroom, set my 14 year old loose to "do something that works up a sweat" (he doesn't want to be there and is complaining about not knowing what to do). I head to the womens dressing room (just going to lift weights and do abs since I missed all the classes) and my phone rings. I answer it. 
) and talked on the phone until the time I told my son to meet me at the front to pick up the youngest one. Yes. I know. BUT it gets worse!! How you ask?? Well I won't give you details... but we all headed to Culvers... and we all know there isn't a LC item on the menu without disecting a sandwich! NO. It doesn't end there.... but I think you've heard enough huh? 
Who the *blank* goes to a health club to sit outside and do NOTHING!!!! I think I'm a little ashamed and alot mad at myself. Anyone have a bigger "idiot of the day story" to put mine to shame? No? Didn't think anyone could possibly top this one. 
Linear Mode
