Start doing more of these

We see it way too often, you enter your local facility and you see a leg press machine with 20, 45 lb plates, 6 dumbbells stacked on top, and occasionally 2-3 humans standing on the machine. The individual begins to move the weight 1-2 inches for about 3 repetitions and that's their workout for the day. The worst part about this that they wouldn't be able to demonstrate a squat, bench press, or deadlift with proper technique.

Here's another scenario!

Doing an improper donkey kickback with a smith machine loaded up in weights. We are going to talk about the benefits of majoring in the compound movements rather than doing exercises that will not benefit you long term. 

Compound Vs. Isolation movements

  • A compound movement as a movement can be defined as any exercise that engages two or more different joints to fully stimulate entire muscle groups and, indeed, multiple muscles. (ex. squat,bench,deadlift)
  • An isolation movement involves only using 1 muscle. (ex, bicep curl)

We are going to focus on the big 3 for this blog!




  • Increasead muscle mass
  • Functional movement 
  • Increased mobility
  • Increased balance 
  • Strengthen core


  • Low bar back squat
  • High bar back squat
  • Front squat
  • Bodyweight squat
  • Goblet squat
  • Box squat
  • Overhead squat

Bench Press



  • Increased upper body muscle mass
  • Maximum overload on chest muscles
  • Reliable exercise to test upper body push strength


  • Incline bench press
  • Floor press
  • Close grip/wide grip bench press
  • Dumbbell presses




  • Ultimate mass builder
  • Improved grip strength
  • Increased core strength
  • Increased fat burning
  • Functional movement


  • Romanian deadlifts
  • Rack pulls
  • Block pulls
  • Deficit deadlifts
  • Paused deadlifts

The purpose of this blog is to persuade you to focus on movements like the squat,bench press, and deadlift, to get maximum benefits in your training program. Please reach out if you're not sure where to start, I would love to help you!