October 22, 2017

Compound MovementsMy Natural Body Transformation Picture

If you are an ectomorph like myself, then it is very crucial to understand the importance of compound movements in your workout training routine. 

Compound movements are exercises that involve the whole body, and work multiple muscle groups at a time. This is important because we need to train every muscle in our body since they interact with each other. 

The reason why you might have not been able to build muscle in one area of your body, might be because of the weak or lack of muscle in another part of your body. 

Specifically for ectomorphs, compound movements involve the whole body and are a great way to build the foundation and base muscle mass in order to gradually increase overall size and strength. 

It is important to note that compound muscles also activate different functions and even hormones of the body that are beneficial and can improve your fitness. They elevate the heart rate and provide cardiovascular training improvement.

Here are some examples of the compound movements that you should include in your workout training routine program.

  • Squats - Great exercises for building legs, core, back while simultaneously training the whole body.
  • Deadlifts - Perfect for upper back, lower back, shoulders, traps, legs and overall body strength.
  • Overhead Press - Great for shoulders, core, arms, lower back, legs
  • Barbell Rows - Great for upper back, lower back, biceps, traps, legs

Incorporating these exercises will improve not only your physical appearance, but also your strength, and health benefits.

Compound Exercises Post Workout Photo

Here are some workout training programs that can help you start your own successful transformation:


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Men's Size Chart

SHIRTS

Inches US

UK

FR Italy JP Size CN Size
14.5 34 34 40 44 XS 165/80 A
15 36 36 42 46 S 170/84A
15.5 38 38 44 48 M 175/92A
16 40 40 46 50 L 180/100A
16.5 42 42 48 52 XL 180/108A
17 44 44 50 54 XXL 185/112A
17.5 46 46 52 56 XXXL

 

TOPS

IT SIZE ROMAN NUMBERS FR SIZE UK SIZE US SIZE JP SIZE CN SIZE
44 I 40 34 34 XS 165/80 A
46 II 42 36 36 S 170/84A
48 III 44 38 38 M 175/92A
50 IV 46 40 40 L 180/100A
52 V 48 42 42 XL 180/108A
54 VI 50 44 44 XXL 185/112A

 

BOTTOMS

 

IT SIZE ROMAN NUMBERS FR SIZE UK SIZE US SIZE JP SIZE CN SIZE
44 I 40 34 34 XS 165/74 A
46 II 42 36 36 S 170/78A
48 III 44 38 38 M 175/82A
50 IV 46 40 40 L 180/86A
52 V 48 42 42 XL 185/90A
54 VI 50 44 44 XXL 185/96A

 

 

SHOES

EU SIZE UK SIZE US SIZE JP SIZE CN SIZE
38 4 5 23 240/93
38.5 4.5 5.5 23.5 240/94
39 5 6 24 245/94
39.5 5.5 6.5 24.5 245/95
40 6 7 25 250/96
40.5 6.5 7.5 25.5 250/97
41 7 8 26 255/97
41.5 7.5 8.5 26.5 255/98
42 8 9 27 260/99
42.5 8.5 9.5 27.5 260/100
43 9 10 28 265/100
43.5 9.5 10.5 28.5 265/101
44 10 11 29 270/102
44.5 10.5 11.5 29.5 270/103
45 11 12 30 275/103
45.5 11.5 12.5 30.5 275/104
46 12 13 31 280/105
46.5 12.5 13.5 31.5 280/106
47 13 14 32 285/107
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