Sports science has now proven that when a muscle gets stronger it will get bigger. Your core muscle strength that you have in your body is directly proportional to the amount of muscle that you carry on your body. The bottom line is that you need to get stronger as fast as you can. Compound movements are any movement that you do which uses more than one joint to perform the movement. The obvious examples are squats, deadlift and bench-press but there are plenty other like military press or lunges. Whatever compound exercise you do there is no way that you can use the correct technique without needing your inner core strength to help lift the weight.
When working with compound exercises the most vital aspect is without a doubt is the form or technique that you use. If you want to be using the correct muscles you are going to have to focus when you do the movement specifically on the correct technique.
An advanced bodybuilder who is trying to change his program to break through a plateau in his training that he might have reached will go down to 3 reps in a set but it is generally not recommended for beginners. Intermediate bodybuilder would be using compound exercises incrementally.
For example an intermediate weight trainer or bodybuilder will do about four sets per movement. For example doing an intermediate chest workout would look something like this:
• Barbell Bench Press – 4 sets, 12, 10, 8, 6 reps
• Incline Dumbbell Bench Press 4 sets, 12, 10, 8, 6 reps
Increasing the weight that you use when doing compound movements is the secret to increasing your core strength. One can test your own personal core strength not by doing your one rep max on a squat or bench-press but by simply holding yourself in the plank position for as long as you can.
If you can hold yourself in a perfect plank position for 4 or 5 minutes then you will be getting a yardstick to which you will be able to measure your improvement as your central core strength increases that you get over time. It goes without saying that if you are able to squat correctly with a heavier weight that you will be definitely gaining muscle.