fb_img_1512391494203-1492099824Compound exercise are the most efficient way to build muscle and burn fat. Standing in front of the mirror doing isolated bicep curls hoping to build mass isn’t going to do justice.

Compound lifts are

– DEADLIFT

– SQUAT

– OVERHEAD PRESS

– CLEAN AND JERK

– FARMER CARRIES

– PULL UPS

– DIPS

– DUMBELL LUNGES

– FRONT SQUATS

These are the main exercises to build strength, size , and burn fat the fastest. You’ll burn twice as many calories doing Squat’s than running on a treadmill.

 

Working more muscles all at once vs working one target area is going maximize your workout and in less time vs doing isolated exercises.

How many reps ?

For strength and size typically the heavier and more reps with more sets is going to result in major gains ! Most people will typically tell you 5×5 is the way to go.

5 sets and 5 reps at 80-90% 1RM.

If you’re looking to burn more fat doing 4 sets at 10 – 12 reps using your 50% – 60% 1RM. Overall experiment and find what is going to work best for you.

These exercises are perfect for both men and women. I reached my goals with these exercise and I’m sure you will to!

Hope this Helps:) leave questions in the comments below !!!

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