Now that we understand that muscle groups combined in certain strategic placements can help us achieve our fitness goals more efficiently. We now need to explore what exercise are going to target those muscle groups the best.

If you’re aiming to get strong, those main moves like bench presses, squats, and deadlifts are your go-to (Conventional). They’re like the basics of strength training because they work a bunch of muscles all at once, making you feel tough all over. Bench presses target your chest and arms, squats hit your legs and core, and deadlifts are all about your back and legs. They’re like the foundation of a strong house you got to have them to build up your strength.

While both compound and isolation exercises may produce similar hypertrophy, individuals aiming to increase muscle mass can opt for compound exercises without including isolation exercises to make their workout more time efficient. (INFS,2023)

But it’s not just about those big moves. There are other exercises, like lateral pulldowns (Accessory), that focus on specific muscles. They help round out your strength and keep your workouts interesting. Lat pulldowns, for example, give your back muscles a solid workout, making you stand tall and pull things easier. Mixing up your routine with different exercises keeps your muscles guessing and your workouts fun.

So, if you want to get strong and stay that way, mix it up with a variety of exercises. The main ones, like bench presses and squats (Conventional), lay down the groundwork for your strength. And those smaller, focused moves (Accessory), they add variety and keep things lively. It’s like building a sturdy house, brick by brick.

INFS. “Compound vs Isolation Exercises: Which Is Better?” Fittr, 2023, www.fittr.com/article/looking-for-better-hypertrophy-compound-vs-isolation-exercise-247/.