| Compounds are lifts that incourperate many diffrent muscle groups like:
Bench that hits the chest, front delts, triceps
Pullups hit the lats, some rear delt and biceps
Military press that hits shoulders and triceps
Dips that hits some chest, some shoulders and triceps
Squats that hits quads, some glute, some hamstrings, some back (support), some stomach (diaphram), hell even a little traps keeping the bar on the shoulder. one of the best examples of compound exercise
Dead lifts lower back, hamstrings, forearms (grip), traps, some rhomboid, some abs (support). another beautifal example of compund exercise.
Also compound exercises can raise natural testosterone levels, make the central nervous system stronger, improve core strength, raise IGF-1, HGH, good stuff. Not to mention the other stabalizing muscles associated with controlling the weight switching between diffrent muscle used.
Good fats?
Olives, olive oil, avacado, nuts, seeds, fish oils (my favorite), salmon, etc.
4 exercises is too much for you right now for arms bro.
Start slow and then add to your plate.
What are you going to do when you hit a plateau?.....Do more exercises?
Too much bro.
Stick to the compound exercises, get your form down, increase in strength/weight, then you can add to your lagging bodyparts if you see anything lagging.
One example I will give you is, when I started dead lifting all my lifts went up.
Dont aske me how (I suspece CNS. GH association), but it just did.
I overtrained for years and saw little benefits other than being lean, lowered my volume down and I got stronger and bigger, all that with less time in the gym. Good deal huh?
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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin
Scott
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