It can seem like a daunting undertaking to gain muscle, but it doesn't have to be. Compound workouts, which work for many muscle groups simultaneously, allow you to achieve noticeable results more quickly. We'll break down the top 5 compound exercises for muscle building in this post, along with step-by-step instructions and advice to help you get the most out of your workouts.
The 5 Best Compound Exercises for Muscle Gain
1. Squats
Squats are referred to be the "king of exercises" for a reason since they target every lower body muscle, including the quads, hamstrings, glutes, and calves. Here's how to squat correctly:
Your toes should be pointed outward as you stand with your feet shoulder-width apart.
Bend at the hips and knees to slowly lower your body while keeping your back straight and chest high.
Get as low as you can without losing your form; at the bottom of the squat, your thighs should be parallel to the floor.
Return to the starting position by driving through your heels.
Try holding a barbell or dumbbell in front of your body while performing squats to up the difficulty, or incorporate a jump at the top of the exercise.
2. Deadlifts
Another effective exercise that works your back, glutes, and hamstrings is the deadlift. Here's a guide to performing a deadlift correctly:
Your toes should be underneath the barbell as you stand with your feet shoulder-width apart.
Lower yourself to the ground by bending at the hips and knees. With your hands just outside your knees, take an overhand grip on the barbell.
Lift the barbell while maintaining a straight back and a tight core by standing up, driving through your heels, and extending your knees and hips.
With your back straight and your core engaged the entire time, slowly lower the barbell back to the ground.
You can add weight to deadlifts by using a barbell or dumbbell, just like you can with squats. Just remember to start with lesser loads and pay attention to form before stepping up the load.
3. Bench Press
Bench pressing is a fundamental workout for developing your chest and triceps. Here's how to perform a bench press correctly:
Lay flat on a bench, feet flat on the floor, and gaze directly under the bar.
Lift the barbell off the rack by grabbing it with hands that are slightly wider than shoulder-width apart.
With your elbows tucked in at a 45-degree angle, slowly lower the bar to your chest.
Keep your feet firmly on the ground and your core engaged as you press the bar back up to the beginning position.
Use a wider or narrower grip or switch to an incline or decline bench to make the bench press more difficult.
4. Pull-Ups
A terrific compound exercise that works your back, shoulders, and biceps is the pull-up. Here's a guide on how to do a pull-up correctly:
With an overhand grip and hands somewhat wider than shoulder-width apart, hold onto a pull-up bar.
Hang with your core tightened and your arms completely extended.
Keep your elbows close to your torso and your chin over the bar as you raise your body up towards it.
Controlled descent back to the starting location is required.
5. Lunges:
A compound exercise known as the lunge targets the quads, hamstrings, glutes, and core. They can aid in enhancing the general size and strength of the lower body as well as balance and stability.
