Importance of Compound Movements | ETP#5

We often talk about topics with a view from above, zooming in on
the advanced trainee. But we all started somewhere, and the way
in which you start can impact what you learn, how you interpret
the information you’re receiving as feedback from your body, and
what processes become your guiding principles as you progress
through the training journey. 

In this episode we discuss some of the basic training concepts
that were part of our journey during the early days. How much did
we rely on compound movements? When did we implement isolation
work? What lessons can be learned from the approach we utilized?
Would we change anything if we could go back in time and do it
again? 

Topics Explored:
Learning how to work hard. The big lifts provide the biggest
challenge. 

Defining standard training level progressions:  Beginner,
Intermediate, Advanced.

Progression happens weekly as beginner, especially on compounds,
which allows an athlete to see consistent progress and improve
execution through practice of similar movement patterns (and also
movements that happen to be relatively functional in the
perspective of daily life). 

The Nature of compounds that they work everything.  Arms with
pulling and pushing movements, quads/hams/glutes across the lower
body lifts. When a stimulus is new, these compound movements will
absolutely cause growth in the auxiliary/assistance muscle groups.
When you’re a beginner, every stimulus is new! 

Progressing 7 basic movement patterns and variations of personal
choice for each.
Squat, Deadlift, Bench Press, Row, Dip, Pull-up, Overhead
Press.

Diagnostic tools, variable assessment and adding in isolation
movements slowly over time. 

Paul Carter's current argument that the complexity of the big lifts
is too much for a beginner to learn oftentimes. Focusing more on
simpler movements enhances the process of the trainee learning to
make a MMC and improve execution quickly. 

Eventually, you reach intermediate status. It’s difficult to
quantify this, other than the metric above regarding progression
rates.

When you add isolations, as an intermediate or advanced trainee,
they can become the premier “diagnostic tool” that you have for
whether hypertrophy is increasing in that area. 

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