5 Best Compound Exercises For Gaining Muscle

Compound exercises allow you to gain the maximum amount of muscle in the least amount of time.

 
Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 14, 2022 15:04 IST
5 Best Compound Exercises For Gaining Muscle

Muscle building may seem simple, because all you have to do is eat more calories and lift weights, right? However what appears to be simple is often not, as there are numerous exercises for each body part. Luckily, compound movements are here to help you gain strength. So let's start by understanding what compound exercises are and the five compound exercises you can do for maximum gains.

What Is A Compound Exercise?

Compound exercises involve working more than one muscle group at the same time. A leg press, for example, is a compound exercise that targets the quadriceps, glutes, and abductors.

If you want to bulk up? Compound exercises should be included in your workout regimen. It ensures maximum muscle mass in the shortest amount of time and is suitable for both beginner and advanced athletes.

Here are the five best compound exercises you can start with:

Bench Press

You must do the bench press if you want to build a bigger, stronger upper body. The bench press is a classic upper-body strength exercise that targets the chest, shoulders, and triceps. It's a type of powerlifting exercise in which you can go as heavy as you want to maximise muscle gain. The best part about bench pressing is that it is a great substitute for push-ups.

Deadlift

This is one of the best full-body exercises for increasing strength and muscle. The deadlift works the hamstrings, quadriceps, glutes, and lower back muscles. The secondary muscles, which include the core, abs, shoulders, and upper back, also play a role. The deadlift is typically performed with a bar and plates or a fixed barbell, but it can also be done with dumbbells. It is a powerlifting exercise that you should not overlook if your goal is to build muscle. 

Also Read: Beginners Guide To Cardio: Benefits & The Form That's Best For You

Squats

If there is one exercise you must do every day, it should undoubtedly be squats. Squats often referred to as the "king of exercises" work the muscles in your lower body, primarily your glutes, hamstrings, quadriceps, and calves. The lats, core, and lower back make up the secondary muscles. Squats are one of the best workouts for strength and are also a great way to gain muscle. If you are someone looking to compete in strongman competition, squats should be a part of your regimen. 

Lunges

Just like squats and deadlifts work both legs at the same time, lunges emphasise one leg at a time. When you lunge, you shift 60-70% of your weight onto one leg helping you to manage muscle imbalances. Lunges can help you run faster and jump higher in sports. It also helps with increased mobility and hip strength.

Standing Shoulder Press

This deltoid and triceps exercise tests your upper body pressing power. Shoulder press aids in the development of wider shoulders, which improves the appearance of your physique. It is most commonly done with an Olympic bar, but it can also be done with dumbbells.

Also Read: Exercising And Still Not Losing Weight? 5 Common Mistakes You Might Be Making

Bottom Line

Compound exercises are a quick and easy way to increase your gains in the gym. Try to change your workout routine every few weeks by adding new compound exercises.

The compound exercises provide some of the same benefits in terms of muscle growth and strength gain without being overly complicated. The only thing to ensure is that you perform these exercises with correct form, as the wrong form can result in serious injury.

Image Credit: Freepik

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