Thoughts On Compound Versus Simple Exercises

Both compound (multi-joint, linear) and simple (single-joint, rotary) exercises can be used to safely and effectively improve muscular strength and size along with other factors of functional ability, however each has specific advantages and disadvantages which may make one or the other a better option under different circumstances and the best approach for improving your overall muscular strength and size along with other general factors of functional ability requires a combination of the two.

The biggest advantage of compound exercises is the ability to effectively target multiple muscle groups simultaneously, which would require two or more exercises to target with simple movements. This is more time efficient and, because of the greater amount of muscle mass involved, places a greater demand on the cardiovascular system. Compound exercises are also much easier for most people to learn, making them the best choice for beginners.

Although compound exercises do not provide direct resistance (resistance applied directly to the limb being acted on) to all of the muscle groups targeted or provide resistance over as much of a range of motion as is possible with some simple exercises using certain machines, this does not appear to negatively effect muscular strength increases for any of the muscle groups being targeted. Assuming proper positioning and movement the muscles of the arms and legs are not “weak links” limiting the effectiveness of compound exercises for the muscles of the torso and hips. If you understand the levers involved you can even alter your positioning to change the relative effort required by the different muscle groups if you feel it is necessary to balance things out or to emphasize or de-emphasize a specific muscle group. An example of this is varying hand spacing on the bench press or push ups to increase or decrease the lever against the triceps.

Not all muscles can be effectively trained with compound exercises, however. Simple exercises are required to effectively work the majority of the muscles of the neck, and certain muscles, like the short head of the biceps femoris which helps flex the knee but does not extend the hip like the rest of the hamstrings, can only be effectively trained with simple exercises. A few of the muscles involved in gripping also flex the wrist, but effectively targeting all the wrist flexors and extensors also requires simple exercises.

Also, although compound exercises might result in greater growth hormone secretion, the difference is probably not large enough to be a practical concern.

Casey Viator assisting Mike Mentzer with forced reps

The biggest advantage of simple exercises is the ability to selectively target single muscle groups, which may be necessary either to address muscles which can not be effectively worked with compound exercises, to bring up a lagging muscle group, or to work around an injury. For example, someone with a foot or ankle injury may not be able to squat, deadlift, or leg press, but they can perform knee flexion and extension and hip extension, and someone who already has really good back development but whose biceps were not as well developed can substitute arm curls for their usual compound pulling exercises on some of their workouts until they achieve the desired proportions.

As I mentioned earlier, improving your overall muscular strength and size requires a combination of the two. While a compound leg exercise and both a vertical and horizontal pulling and pushing exercise will cover most of the major muscle groups, you still need to perform simple exercises to effectively work your neck flexors and extensors, and probably for your calves and forearms as well. Although research shows it makes little difference for muscular strength and size gains whether you perform compound or simple exercises first in a workout, since the compound exercises involve more muscle mass and require more energy to perform, I recommend doing them first when you have more energy unless you are prioritizing a muscle group which you want or need to perform a simple exercise for.

Reader Questions

I have tried to address the most common questions I received above, but readers had a few specific ones which I’m going to answer separately before. If you’ve got a question about compound versus simple exercises not answered here post it in the comments below.

Question: Is it safe/advisable to do multiple compound exercises that have crossover in trained muscle groups (e.g. squats and deadlifts or bench press and military press) on the same day?

Answer: Most beginners will have no trouble recovering from a workout with multiple compound exercises targeting the same muscle groups, but as you become more advanced and learn to train more intensely you will probably need to cut back. For example, I start most new clients with squats, chin-ups, dips or bench press, rows, overhead presses, and stiff-leg deadlifts (and a few simple exercises for the calves and neck), but divide these up as they become more advanced so they only perform squats, dips or bench press and rows in one workout, and deadlifts, overhead presses, and chin-ups in another.

Question: Are simple exercises necessary? Is it enough to focus on the compound exercises? I ask this because I enjoy working out and doing compound movements like squats chins dips.  But for some reason the same attitude isn’t there for when its time to do calf raises or sit-ups or wrists. They feel… bland. I don’t know why, maybe they’re unnecessary for most of us that just want to get/feel fit and aren’t looking to get up on the stage with an absolute perfect body.

Answer: That depends on your goal. If you are only concerned with general health and fitness, a workout consisting of compound leg, pushing, and pulling exercises plus neck extension and flexion is enough. If you want optimal overall muscular development you may want to perform some simple exercises if necessary to balance out the development of different muscle groups. If you play any sports or participate in any recreational activities involving running you should also perform leg curls, since the short head of the biceps femoris isn’t worked by hip extension.

Question:Do you really believe one can get sufficient bicep and tricep stimulation with compound exercises? If so, which ones? My time is very restricted. I have been a competitive bodybuilder over 25 years ago but am trying to make a comeback. It seems when I train legs first, I cannot get the upper body trained sufficiently and vice versa. I do train with very high intensity. Anyway, those are my questions directly and indirectly to your question about compound vs. simple.

Answer: Yes, and research seems to support this. Don Matesz recently informed me of a few studies which shows if you are already doing compound exercises adding simple exercises does not produce better strength and size gains in the arm muscles:

Rogers, R.A., Newton, R.U., Mcevoy, K.P., Popper, E.M., Doan, B.K., Shim, J.K., et al. 2000. The effect of supplemental isolated weight-training exercises on upper-arm size and upper-body strength. In NSCA Conference. pp. 369.

Abstract:

The aim of this study was to examine the hypothesized additional training effect of programming isolated supplemental exercises in conjunction with compound weight-training exercises on muscle size and strength. Seventeen national-level baseball players volunteered to participate in this 10-week training study and were randomly divided into 2 groups. The control group completed a 10-week training program consisting of the bench press, lat pull-down, dumbbell incline press and dumbbell 1-arm row exercises. The treatment group completed the same training program but with the addition of biceps curl and triceps extension exercises. A tape measure was used to record upper-arm circumferences, and a 5 repetition maximum (5RM) was determined on the bench press and lat pull-down for each subject before and after training.

Both the treatment and control groups displayed significant increases in upper-arm circumference (6.6 and 6.5%, respectively), 5RM bench press (21.4 and 22.1%, respectively) and 5RM lat pull-down (15.7 and 14.5%, respectively). There were no significant differences between the groups in the percentage change before and after training. The findings of this study suggest that isolation exercises are not necessary in order to increase compound movement strength or increase upper-arm girth. These findings also suggest that strength coaches can save time by not including isolation exercises and still achieve increases in strength and size.

Gentil P, Soares SR, Pereira MC, Cunha RR, Martorelli SS, Martorelli AS, Bottaro M. 2013. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Appl Physiol Nutr Metab. 2013 Mar;38(3):341-4.

Abstract:

The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men.

A lot of compound exercises effectively work the biceps and triceps, but the best are probably chin-ups or close underhand-grip pulldowns, dips, and bench presses. If after training legs you feel too wiped out to be able to train arms intensely I recommend experimenting with an upper body/lower body split. Several examples of these are included in High Intensity Workouts.

Question: Where is the right place to put simple exercises in the routine? In the same day of the compound for the same group? In another day if it’s a split routine? If it’s in the same day, (right) before or (right) after the compound that is for the same group?

Answer: If you want or need to perform a simple exercise for a muscle group it makes little difference for muscular strength and size gains whether you perform it first or last, or on the same or separate days (as long as your total workout volume is not excessive). I recommend reading my recent article Pre-Exhaustion Versus Prioritizing Compound Exercises, which discusses a recent study on this:

James Peter Fisher, Luke Carlson, James Steele, Dave Smith. The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 2014; 1 DOI: 10.1139/apnm-2014-0162

Abstract:

Pre-exhaustion (PreEx) training is advocated on the principle that immediately preceding a compound exercise with an isolation exercise can target stronger muscles to pre-exhaust them to obtain greater adaptations in strength and size. However, research considering PreEx training method is limited. The present study looked to examine the effects of a PreEx training programme. Thirty-nine trained participants (male = 9, female = 30) completed 12 weeks of resistance training in 1 of 3 groups: a group that performed PreEx training (n = 14), a group that performed the same exercise order with a rest interval between exercises (n = 17), and a control group (n = 8) that performed the same exercises in a different order (compound exercises prior to isolation). No significant between-group effects were found for strength in chest press, leg press, or pull-down exercises, or for body composition changes. Magnitude of change was examined for outcomes also using effect size (ES). ESs for strength changes were considered large for each group for every exercise (ranging 1.15 to 1.62). In conclusion, PreEx training offers no greater benefit to performing the same exercises with rest between them compared with exercises performed in an order that prioritises compound movements.

Question: Can I build functional strength with nothing but simple exercises?

Answer: Yes, as long as you perform exercises for all of the major muscle groups, however it will be a lot more time consuming since you will need to perform two or more simple movements for each compound exercise being replaced.

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  • Lifter Oct 1, 2014 @ 16:40

    Great article…as usual. The more advanced I’ve become, the less isolation exercises make up my routines. A handful of basics covers it all, so besides bis and calves everything else is steeped in basics.

    • Drew Baye Oct 2, 2014 @ 0:31

      Thanks Lifter,

      I usually default to this as well, and with my current schedule (and lack of sleep) I’ve cut back to:

      Workout A:

      Squat
      Chin-up
      Overhead Press
      Wrist Extension
      Wrist Flexion
      Gripping

      Workout B:

      Shrug Bar Deadlift
      Dip
      Row
      Heel Raise
      Neck Extension
      Neck Flexion

      • Bob Ayala Oct 2, 2014 @ 10:49

        I would like to do that workout regimen you have just shown. Please advise the days you do the workouts. Thank you. Bob Ayala Tampa Fl

        • Drew Baye Oct 2, 2014 @ 13:56

          Hey Bob,

          I train twice a week, usually on Monday and Friday, and this is effective for most people, but individual recovery ability and response to exercise varies considerably, so you may be able to train more frequently, or require a longer recovery period between workouts. For more on this read The Sun Tan Analogy and my book High Intensity Workouts.

      • Ben Tucker Oct 3, 2014 @ 21:57

        Drew,

        How long will you stick with this routine before changing up or tweaking?

        • Drew Baye Oct 4, 2014 @ 14:05

          Hey Ben,

          As long as it’s working, except for going back to bodyweight only training for a few months during phase three of Project Kratos.

      • Craig Oct 4, 2014 @ 11:55

        Drew,

        Looks like a classic arrangement. But I have concerns about doing squats and dead lifts to failure. Trying for that last rep in a fatigued state could raise the chances of failing to maintain a neutral lumbar spine and sustaining a low back injury.

        Cross fit gets a lot of well deserved flack for having people do explosive/olympic lifts in a fatigued state. How is that any different than taking a squat or deadlift to failure?

        • Drew Baye Oct 4, 2014 @ 13:35

          Craig,

          There is a huge difference in the risk of injury between performing explosive and Olympic lifts in a fatigued state and performing exercises like the squat and deadlift which can be done slowly. If the back starts to round you just stop the exercise. This is not stopping short of failure, because failure is defined at the point when you are unable to continue an exercise in the prescribed form.

          Also, when performed correctly the lower back is not a weak link in squats. As you approach parallel you should gradually slow to a stop, then remain there motionless for a second or two, before beginning the positive so slowly that an observer would have difficulty determining just when you actually started moving. Also, turnaround when you are about a quarter of the ROM away from full extension. This increases the demand on the hips and thighs considerably, requiring you to use a weight which is not going to challenge the back nearly as much.

          During deadlifts, you stop when you are unable to maintain a neutral back (and it should be neutral and not excessively arched as some recommend). Because a neutral back is correct form for the deadlift when you are unable to maintain that you are at the point of momentary muscular failure.

          These exercises are safe for the majority of healthy people when performed properly. The problem is, the majority of people do not do them properly, and compromise form for the sake of being able to move a heavier weight because they fail to understand the real goal of exercise and/or the difference between weight and resistance.

      • JLMA Nov 4, 2014 @ 20:57

        Drew,

        In “Workout A” above, you mention GRIPPING.

        Is Gripping here a combination of CRUSHING, PINCHING and SUPPORT exercises (as described in https://baye.com/store/project-kratos/)?

        Or just one of them? If so, which one?

        Thank you.

        • Drew Baye Nov 6, 2014 @ 16:56

          Hey JLMA,

          I focus on crushing most of the time, using the Ivanko Super Gripper, but will occasionally perform a pinch grip using an Iron Mind pinch gripping block. I do not do any exercises specifically to train support grip, since this is already trained during deadlifts, chin-ups, and rowing.

          • JLMA Nov 11, 2014 @ 23:45

            Drew,

            Following up with forearm exercises:

            Are there good examples of TSC for WRIST EXTENSION and WRIST CURL?

            Thank you

            • Drew Baye Nov 12, 2014 @ 11:05

              Hey JLMA,

              Timed static contraction can be done for wrist extension and flexion using a strap with handles or a bar, by adjusting the strap length so when you are seated with your forearms supported by your thighs and the strap is under your feet you are in the mid-range position of the exercise.

          • JLMA Jul 9, 2015 @ 15:44

            Drew,

            You said:

            > I do not do any exercises specifically to train support grip, since this is already trained during deadlifts, chin-ups, and rowing. <

            Isn't the GRIP during deadlifts, chin-ups and rowing more CRUSHING-grip than SUPPORT-grip?

            Thank you.

            • Drew Baye Jul 24, 2015 @ 11:20

              Hey JLMA,

              No, when you are hanging from or holding a “normal” diameter bar (about 1 to 1-1/4 inches) it is a support grip. A larger diameter bar (2 inches and up) would require a crushing grip.

  • Dave Blakemore Oct 2, 2014 @ 0:11

    Another great article, Drew!

  • JLMA Oct 2, 2014 @ 3:25

    Excellent, as always.

    Do different recommendations (in whether we should select mostly compound or mostly simple exercises) from those in this article apply to those of us training Only with HIT-style Isometrics, TSCs specifically (I mean the TSC exercises described in Kratos and in your https://baye.com/diy-timed-static-contraction-hip-belt-squats/ article)?

    Thank you.

    • Drew Baye Oct 3, 2014 @ 12:04

      JLMA,

      Yes, although how effectively a static hold or timed static contraction works all the muscles in a compound exercise would depend on proper positioning.

  • henne Oct 2, 2014 @ 4:25

    Drew, if someone decided they needed a simple movement, lets say bicep curls.
    Would they need to perform it straight after the compound movement, like a
    pulldown or chinup, or at the end of the workout, or between other exercises.

    I am thinking in terms of TUL. Thank you.

    • Drew Baye Oct 3, 2014 @ 11:54

      Henne,

      Based on the pre-exhaustion study I wrote about recently and the studies mentioned above on the effect of compound versus simple exercises on arm size it probably makes little or no difference whether you do curls before or after pull-downs or chin-ups, or whether you do them at all. Since the order doesn’t appear to make much difference using a dynamic exercise order may be worth trying.

  • Andy Oct 2, 2014 @ 7:55

    Thanks Drew for another great article. This just about answered all of my questions.

  • Gaucho Oct 2, 2014 @ 10:58

    Drew,

    3 questions regardering your blog (maybe I should have asked these before you started writing). Only these questions popped in my head after reading this blog.

    1. Performing the big 5, you’re saying the traps (also upper fibers) will reach their maximum potential?

    2. I know you already wrote a blog on the little stabilizers muscles, but I had a question about reaching their potentiel by performing the big 5 on machines. Do they reach their maximum strentgh potential? (Leave skill out of the equasion).

    3. What is your experience with people using advanced techniques to reach their full potential? How much do they growth in percentages compared to the plateau they reached using normal training techniques?

    • Drew Baye Oct 2, 2014 @ 13:53

      Gaucho,

      Your upper traps are worked during both deadlifts and overhead presses, if you get as strong as possible in these movements you will have pretty good trap development.

      Whether a big five (compound leg, vertical push, vertical pull, horizontal push, horizontal pull) effectively works all the muscles with machines depends on the specific machines and how they are used. If you are using a row without a chest pad or a pull-down which requires you to lean back to maintain proper body positioning your lower back will receive some work, but I would add a hip-dominant compound movement like a deadlift or trunk extension machine.

      Like most things, the response to advanced HIT methods and techniques varies between individuals, but in many cases it helps break plateus, especially in combination with body part prioritization or specialization workouts.

  • Andy Oct 2, 2014 @ 12:33

    Hi Drew,
    Another question I forgot to ask is why do you split up your compound only routines? Isn’t a routine of squats, underhand pulldowns and dips performed every 4-5 days more productive than exercises such as leg presses,bench presses and rows, as far as compound exercises go? Especially for bodybuilding purposes alone?

    Thanks,
    Andy

    • Drew Baye Oct 2, 2014 @ 13:47

      Andy,

      A greater variety of movement is required for well-balanced overall muscular development. You should perform pushing and pulling movements in both horizontal and vertical planes, and you should perform lower body exercises that are both quad-dominant like squats and leg presses, and hip-dominant like deadlifts and trunk extensions. If a person has difficulty recovering from this amount of volume in a single workout they’d be better off alternating between different groups of exercises than just cutting back to a few.

      • Andy Oct 2, 2014 @ 15:31

        Drew,

        As far as quad-dominant exercises are concerned, do you feel that squats or front squats are more effective than leg presses? How about higher reps of say 10-12 or 15-20 for fiber recruitment for either exercise?

        • Drew Baye Oct 3, 2014 @ 11:21

          Andy,

          Some studies show squats are slightly more effective for the quadriceps than leg presses, but in the long run it probably doesn’t make that much of a difference. Optimal rep range varies between individuals, so whether you do higher or lower reps depends on what you respond best to. I explain this in detail in the chapter Finding Your Optimal Repetition Range in High Intensity Workouts.

  • dan Oct 3, 2014 @ 17:30

    I employ both compound and simple exercises in my one day a week routine on sundays and each week still increasing reps or weight in each exercise performed. it may seem like a lot for one workout, but it seems to work at this time and this is done with all machines with only one set to positive failure on each exercise

    machine chest press
    machine incline press
    machine fly
    machine pullover
    machine pulldown
    machine row
    machine laterals
    machine rear delt
    machine shoulder press
    machine curls
    machine preacher curl
    machine triceps extensions
    machine dips
    dumbbell wrist curls
    leg extensions
    seated leg curl
    leg press
    hacksquat
    machine calf press
    seated calf press
    ab machine
    machine torso twist

    • Drew Baye Oct 4, 2014 @ 14:15

      Dan

      This is way too many exercises. It is counterproductive, since doing so many exercises significantly reduces the intensity you are able to train with and so many redundant movements provide no additional benefit while increasing the demands on recovery. You would get better results doing less than half as many exercises but with a much higher level of intensity.

  • Lifter Oct 4, 2014 @ 18:45

    I find 2 beast moves – basics – and one isolation move suffices each workout. That allows 100% of effort, without any watering down.

  • dan Oct 5, 2014 @ 8:55

    Drew,

    I knew you were gonna say that and I agree that it is excessive, however, if the reps or weight are increasing each week, does that not mean that it is working? what would you remove from my list of exercises?

    my level of intensity is positive failure with some negatives.

    thanks for your reply, dan

    • Drew Baye Oct 7, 2014 @ 13:21

      Dan,

      You would progress even faster doing less exercise because you would be able to train much harder. There is no way you are performing all of those exercises with anything nearly approaching maximum intensity. If you were you wouldn’t be able to get through that workout and would understand why very few are required. I’ve trained well conditioned collegiate and professional football players who needed floor time after workouts of only seven or eight exercises.

      I highly recommend finding a trainer in your area familiar with Nautilus style HIT and ask them to put you through a workout. The experience will give you an entirely new perspective on intensity and how much exercise is required.

      • dan Oct 7, 2014 @ 18:44

        Drew,

        wow, I guess I have been fooling myself with what I thought was high intensity workouts, positive failure with a couple negatives with a heavy weight in a slow controlled movement. Guess this 50 year old is gonna have to take it up a few notches, I will be looking for a HIT trainer in the Stuart are of florida

        thanks again, dan

        • Drew Baye Oct 8, 2014 @ 0:03

          Dan,

          Don’t feel bad. Almost every person who has come to me for training who thought they were doing HIT previously was surprised to find out how much more intensely it was possible to train. I thought I was training pretty intensely too until Mike Moran put me through my first real HIT workout.

  • Trace Oct 7, 2014 @ 12:38

    Drew, you wrote a great article about “progress” (and so-called progress as it is interpreted by most people) and “performance”. We frequently need to be reminded about what progress really means (tied as it is to performance) before trying yet a different routine to cure our angst about not getting the results we are hoping for. It seems more than evident that persistance in a competent selection of exercises with attention paid to form and methodology will produce all the results that can be expected for a given individual – but only if we fully understand and then internalize the often problematic and always challenging aspects of performing an exercise well to it’s logical conslusion.

    • Drew Baye Oct 7, 2014 @ 13:06

      Trace,

      I think it’s easier for people to accomplish this with somewhat briefer workouts consisting of more easily learned and mastered exercises, which is part of the reason I recommend building a routine around a few compound movements.

  • Steven Turner Oct 7, 2014 @ 20:31

    Hi Drew,

    A great article and I hope that this is not too far off topic.

    If I could use your quote,

    The problem is, the majority of people do not do them properly, and compromise form for the sake of being able to move a heavier weight because they fail to understand the real goal of exercise and/or the difference between weight and resistance.

    This is a quote from Functional Movement advocates…”Remember:isolated weight room strength is not a good predictor it only demonstrates ability to move weight, not the body.

    I always thought that Functional movement advocates do not understand the differences between the Real objective and the assumed objective. When I am training I really focus on the real objective to contract the muscles.

    When I listen to FM advocates I think that they have made a lot of wrong assumptions in regards to weight training. I don’t think that they really understand the differences between the real objective and the assumed objective of weight training. Or they have just made the common mistake of watching and listening to others who only focus on the assumed objective.

    At nearly 60 I can do all the functional movement screen test with little difficulty.

    Thanks

    • Drew Baye Oct 8, 2014 @ 0:06

      Steven,

      Most of the people who advocate so-called “functional training” don’t understand exercise or functional ability. If they did, they’d understand why trying to mimic sport and vocational movements with exercises is a horrible idea and how properly performed conventional exercises are more effective and safer for stimulating improvements in all general factors of functional ability.

  • Ben Tucker Oct 8, 2014 @ 13:01

    Thanks, Drew, for sharing this! I’ve always wondered when to stop a deadlift. That makes sense that if your back starts to round, causing the pelvis to tilt up and back, that musculature is starting to fail.

    That tip on slowing to a stop at the bottom of a squat or legpress makes perfect sense for control and also makes the experience a lot harder. So many people instinctively want rocket off the bottom instead of staying conrolled and finding, towards the end, when trying to go hard and fast in the positive, it’s not very fast at all.

    • Drew Baye Oct 13, 2014 @ 22:05

      Hey Ben,

      You’re welcome. Performing the lower turnaround slowly takes practice, and you have to constantly guard against the tendency to want to bounce or explode out of the start point on some exercises. It helps to remind yourself before each workout that your goal isn’t to do something to the weights with your muscles, but to do something to your muscles with the weights.

  • Doug McGuff, MD Oct 28, 2014 @ 21:46

    The accompanying picture is one of my favorites. Casey’s arm looks freaky! Can you believe that all 3 of those guys are now dead?!!

    • Drew Baye Oct 29, 2014 @ 10:54

      Hey Doug,

      It’s unfortunate they all died so young. I’d be curious as to their family medical history and what part it may have played, but can’t help but wonder whether their drug use was a contributing factor.