15 Best compound lifts and exercises to gain muscle mass

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15 Best Compound Lifts and Exercises to Gain
Muscle
Mass
A comprehensive list
Increasing muscle mass and strength are common
fitness goals for many people. And compound
lifting is the perfect and the most effective way
to build muscle and achieve fitness goals.
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So what is compound lifting? Compound lifting is
a style of training that incorporates exercises
that target multiple muscle groups at once.
Table of contents
Benefits of Compound Exercises When to Use
Compound Lifts? Best Compound Lifts to Build
Strength Safety Tips Always Incorporate
Accessory Lifts
2 3 3 8 8
Are Compound Lifts Enough for Building a Muscular
Body? What Should Be the Rep Range for Compound
Lifts? Final Word
9 9 9
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Most compound lifts include 2 to 3 joints being
manipulated by muscle tissue simultaneously,
like the knees, ankles, and hips, in the squat,
or the elbows and shoulders in the bench press.
The more joints move at once, the more muscles
get used at once. Read on to find about their
benefits, the best compound exercises, when to
include them in your workout routine, and safety
tips to keep you safe.
Benefits of Compound Exercises
They Train More Muscles at Once. Compound lifts
recruit more joints at once through muscular
contractions. The more joints that are acted
upon in a single exercise, the more muscle mass
working at a time. This can prove helpful in
workout efficiency, overall strength development,
and muscle growth. They Let You Go Heavy. By
having to rely on more than one muscle group, you
can load up your weights and go heavy. And
that's exactly what you need if you want to gain
strength and build muscle. They Burn More
Calories. Doing complex exercises that recruit
more muscle groups while lifting heavier weights,
are all the factors that burn more calories. And
by lifting more weight, you utilise more
glycogen stored in your muscles. They Are Time
Efficient. Compound lifting is time efficient
because it lets you select exercises that work
large amounts of muscle mass at once. This
shaves minutes off your daily workouts, and
enables you to train while on a time
crunch. They Get Your Heart Rate up.
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When done right compound exercises can get your
heart rate up just like cardio. The reason being
that you use several muscles at once, So, to keep
your muscles topped up with energy to lift heavy
weights, the heart pumps harder.
When to Use Compound Lifts?
Compound lifts are wonderful movements to
incorporate in any training program, especially
for those who want to maximize their strength,
muscle growth, power, and athleticism. It is
better to incorporate them as foundational
exercises in any training program. However,
isolation exercises should also not be ignored as
they can boost the overall effectiveness of a
fitness regimen. As a general rule, compound
exercises should be fitted at the beginning of
workouts when exhaustion is at its lowest. This
allows you to perform more complex exercises
with a better technique, lift heavier loads, and
maximise the efficiency of complex lifting. That
being said, you can also introduce complex lifts
later in your workout sessions as long as you
understand the benefits and disadvantages of both.
Best Compound Lifts to Build Strength
We have compiled a compound lifts list containing
all the best compound exercises perfect for
building muscles across all major muscle
groups. Barbell (Back) Squat The squat works
the strongest muscle groups (quads and glutes) to
build a compelling foundation of support to
enhance the advancement of the entire physique.
It is unarguably one of the best compound lifts
for glutes. Moreover, the barbell squat is
extremely systemic as the force required to squat
heavy weights exerts tremendous pressure on the
lower back spinal erector muscles, arms, waist,
upper back, shoulders, chest, and even the arms,
so if you are looking for compound lifts for
arms, you can just do barbell back squat. Pull Up
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Looking for compound lifts for biceps? Do
pull-ups as they not only target the biceps but
also work the lats, core, traps, rhomboids, and
delts. The pull-ups are one of the most
effective ways to get a stronger back and biceps
while boosting functional fitness. Plus, they
are amazing for building grip strength. And
unlike chin-ups, pull-ups have the palms facing
away from the body, thus shifting the priority
to the back instead of the biceps. Bench
Press Often named as the king of the upper body
exercises, the bench press builds muscle in the
shoulders, chest, triceps, and the back, which
also makes it one of the most sought-after
compound lifts for back. The best approach to
fully profiting from this movement is to
emphasise the lowering stage to completely
stretch maximum muscle fibres you can on the
descent, in a slow, controlled way. While all
movements need to be controlled from top to
bottom, many 'drop' the bar when they're
benching. This may help push out more reps, but
it effectively negates half of the rep and
seriously jeopardizes your mass building
gains. Barbell Deadlift The barbell deadlift
targets the upper back, lower back, glutes,
traps, quads, and hamstrings. It is listed among
the best compound lifts for mass and the most
efficient compound lifts for fat loss. Barbell
deadlift effectively builds total-body strength,
increases stability, and boosts core strength
which helps in building muscle, losing fat, and
increasing strength. The best way to do a
barbell deadlift is to come to a dead stop
instead of rebounding the bar off the rack pins
or the ground or on each repetition, which
removes momentum and forces more muscular
action. Shrug The shrug specifically targets
the forearms and traps, so you can flaunt your
toned arms when you go to the beach. Shrugs are
usually performed using barbells or dumbbells
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and are excellent for boosting holding strength
or power which comes in handy when doing other
exercises. If you want to emphasise particularly
on your forearms, do the shrugs without using any
lifting straps. On the other hand, if you really
want to achieve enormous traps, then do not
forget to use the straps so that you can
concentrate purely on shrugging the big
poundage. Bench Step-Ups Bench step-ups are
great for anyone who wants to work on thighs,
calves, and hamstrings. So by doing bench
step-ups you can improve your resilience for
sports like running and cycling as well as
improve your stair-climbing game. When doing
bench step-ups, ensure that your working foot is
completely on the bench and stable before each
repetition. Besides, avoid pushing off with
your back leg, and use the power of your working
leg to push you upwards. Squat The squat is a
supreme movement for building leg strength, by
working the quadriceps, glutes, hamstrings, and
thighs, as well as core and back strength. The
squat can include but arent limited to back
squats, front squats, box squats, overhead
squats, and all the weighted variations with
kettlebells, barbells, and dumbbells, etc. To
get the most out of your squatting set, keep your
head up and lower back slightly arched, as you
squat gradually to a position where your thighs
get just below parallel to the
floor. Lunge The lunge movements can be done to
increase lower body strength and muscle growth
of the legs. It works almost every muscle in the
lower body including the glutes, quads, hips,
calves, and hamstrings. They are tougher than
squats as the split stance puts you in an
unstable stance that challenges your balance.
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Lunging movements consist of but are not limited
to bulgarian split squats, walking lunges, split
squats, other variations involving dumbbells,
barbells, bodyweight, and kettlebells,
etc. Dips Done for triceps and the chest, the
dip is one of the oldest compound movements.
Responsible for building more shoulders, triceps,
and chest than any other compound lift, the dip
is a forgotten weapon in the war for a densely
muscled upper body. As a perk, the dip forces you
to work harder to fight more resistance (both the
weight, which is added, and bodyweight). Though
they are most obviously a tricep exercise, dips
are also a phenomenal way to work out your core
and trim some belly fat. Bent-Over Row One of
the original and the oldest big-muscle moves, the
bent-over row recruits the lats, rhomboids,
lower back, and traps to stabilise the body. To
get the most out of a bent-over row keep your
knees slightly bent to support the lower back.
Bend your torso around 80. Dont forget to pull
the bar to your belly button to activate your
lats to a greater extent, and closer to the chest
to target more of the upper/mid-back
musculature. Military Press Those who want to
concentrate on building their total body strength
need to perform military press while standing at
least in every other workout session. The
military press used to be the test or general
indicator of someone's strength in the
military. The military press targets the deltoid
muscles in the shoulders, the triceps, and the
upper pectorals. Moreover, it targets the legs
and the core, which helps stabilise the weight.
Just remember to not lean back too far, or it'll
become more of an incline press rather than a
military press. Dumbbell Shoulder Press on
Exercise Ball
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Dumbbell shoulder press on exercise ball is
unarguably one of the most effective and
reliable compound lifts for abs which not only
targets the abs but also works the deltoids,
triceps brachii, and the pectoralis major. So,
this exercise is perfect for anyone who wants to
know how do compound lifts build abs. Besides,
this movement is a great upper body exercise for
overall stability and shoulder strength. You can
incorporate this compound exercise in your
routine if you want to improve your coordination
and balance, because dumbbell shoulder press on
exercise ball works on stability by
incorporating the exercise ball. Chin-Ups The
chin-up is a type of exercise which can be
performed with a wide variety of grips. Chin-ups
target the back muscles and the biceps. In case
of chin-ups, the palms are supposed to be facing
the body which shifts the emphasis more onto the
biceps instead of the back. In addition,
chin-ups are generally easier to execute as
compared to pull-ups. The reason behind this is
that a wider grip of a pull-up isolates the lats,
which entails that you get less assistance from
the biceps. Clean and Press Clean and press is
a mildly simplified edition of a clean and jerk.
It's great for building muscle, because it
recruits so many areas in a go. It targets the
core, hamstrings, glutes, quads, lower back, hip
flexors, upper chest, triceps, delts, traps, and
lats. Clean and press is simply a close-body
deadlift, succeeded by a shoulder press. The
transition in the middle is the most challenging
part of this activity. That is where you have to
change your hold on the bar so that you can move
from a pull to a push. You also need a decent
amount of flexibility to catch the bar and stop
with it front-loaded on the top of your
chest. Barbell Hip Raises
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Barbell hips are a wonderful way to target your
glutes and hamstrings. And because you can load
the barbell up, you can truly get your posterior
chain up to speed, which can also help you with
a number of other exercises. Barbell hip raises
target the glutes, lower back, biceps,
hamstrings, core, and hip flexors. They build
the size and strength of the glutes in a way many
exercises cant. And glute strength is vital for
the stabilisation of the pelvis, lower body, and
core.
Safety Tips

• Compound exercises, such as deadlifts, require a
  specific technique to help you stay safe and
  prevent unnecessary injury
• Collaborate with a fitness trainer or trained
  professional while performing a compound lifts
  workout routine, especially if you've never done
  these before. The professional can observe your
  moves to make sure that your technique is fine.
  Ultimately, you will be able to perform the moves
  on your own, safely. Still, it's always a nice
  idea to ask a workout friend to observe you,
  while you perfect your 5x5 compound lifts.
• If you are just starting out, talk to an
  instructor or a fitness professional at your
  gym. They can help you figure out which weights
  you need to start with. A good rule of thumb is
  to start with a light weight that you can
  comfortably do 10 to 15 repetitions for one set.
• If you feel comfortable and stable enough,
  increase the weight in the second and third set
  of your full-body workout compound lifts. You can
  "feel the burn" over the last few reps, but must
  never feel unstable.
• Stay hydrated between sets and stop your workout
  if you feel woozy, light-headed, or sick.

Always Incorporate Accessory Lifts
Compound exercises are perfect for making sure
that your training is both effective and
efficient. But it is also essential that you add
accessory lifts to your heavy compound lifts
for example working out with dumbbells.
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But what are accessory lifts? Accessory lifts are
exercises that are performed to bulk up some
specific muscles. For instance, if somebody's
back strength restricts them to a deadlift, they
can use barbell rows to bulk up their backs. The
pattern of movement is completely different, but
they still work the relevant muscles. They help
to sustain balance and enhance functional
fitness. It's also a wonderful way to work in any
weaker areas.
Are Compound Lifts Enough for Building a Muscular
Body?
Yes, they are. The best way to build a muscular
body via compound exercises is by doing the 5x5
program which is one of the most popular muscle
mass building programs. This program is perfect
to break plateaus, increase strength, and
periodise. It is designed to work the muscles
hard three times a week, and then give them
enough time to work on their recovery and
growth. They not just increase strength but also
increase muscle mass, provided you are consuming
enough calories to support the muscle growth.
What Should Be the Rep Range for Compound Lifts?
The rep range can vary based on your fitness
goals. If you want to build strength, then a 55
program will be perfect for you. As far as the
rep range is concerned, progressive overload has
to be your main goal. However, do not focus on
high rep training when doing compound exercises
as it can result in overtraining. The rep range
should start anywhere from 1 rep max to 9 reps or
the amount that delivers the most overload on
your muscles. For sets, focus on 3 to 5 for the
best growth.
Final Word
Compound exercises and lifts are a reliable and
effective method to maximise your gains. The
best way to do so is by mixing up your workout
regimen every few weeks and
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introducing a few of these amazing exercises and
lifts. Changing things up can help you work more
muscle groups, avoid plateauing, and forestall
boredom. If you're not sure how to execute a
compound lift properly, ask your trainer or a
fitness professional to help you out. They can
demonstrate the right technique to avoid injury
and prevent burnout. Once, you know the right
technique there's nothing stopping you.
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