9 Best Compound Exercises To Build Muscles, Strength And Cut Body Fat

Best compound exercises for maximum muscle building

What are the best compound exercises to help you build lean muscles?

No doubt doing compound exercises are among the very best ways to get in shape. Using them and you will not only be able to build lean muscles and strength? Using compound exercises are also a great way to cut body fat and get that ripped look!

But which compound exercises are the best ones to use, and how often should I do them? These are some of the question plus more; we are going to answer in this article.

On top of that, we have collected some of the best videos to show you how to perform each exercise correctly. Pay close attention to these videos because it is essential to get your form right so you will avoid injuries.

Compound Exercises – The Benefits

Why get started using compound exercises in the first place? Isn’t just better to keep doing what I am doing and use the machines in my local gym?

For sure, you can keep doing what you are doing. But you will likely reach a point where you will run tired of pulling the same cables over and over again.

To get your motivation back, compound exercises are a great way to get that muscle-building passion of your back again.

Other reasons why you want to get started doing compound exercises can be to push yourself harder and get better results in the gym.

Let’s have a quick overview of the benefits

  • Spend less time in the gym
  • Push yourself harder
  • Make your workouts more effective
  • Train the tissue connecting your muscles
  • Boost levels of growth hormone and testosterone
  • Improve your explosiveness
  • Enhance your nervous system
  • Burn more calories
  • Lift heavier loads
  • Build your core strength

What Are Compound Exercises?

Compound exercises are exercises that move and train as many muscles and surrounding tissue as possible. It means you are not putting your focus on specific groups of muscles like your biceps or triceps, but are training your body overall.

Why and When To Get Started Using Compound Exercises?

There can be many different reasons when it is a good idea to get started doing compound exercises. But, the most important thing to remember is that just sticking to compound exercises will still help you get some massive gains.

When You Have Less Time Available To Work Out

A compound exercise routine can be great to use if you don’t have so much time available to hit the gym. With compound exercises, visiting the gym two or three times during the week is enough. If you just want to maintain your mass, even once can be excellent.

Because compound exercises training is so beneficial and will work all your muscles, your whole workout can be done in less than an hour.

When You Are Going On A Vacation

Just because you have to workout doesn’t mean that you shouldn’t enjoy a vacation from time to time. On the other hand, going on a vacation is not an excuse for not working out either.

To make sure you get your workout done while vacationing, you can use compound exercises. If there is no gym around, you can still do many of these exercises with a little creativity.

When You Want To Burn Body Fat

Doing compound exercises is not only suitable for your muscular development. There is also an excellent fat burner where your body’s overall oxygen consumption goes up, and you are spending a lot of calories.

For many, doing a compound exercise routine is more beneficial than spending hours doing cardio. Again, keep in mind you can spend less time doing it.

When Have Reach A Plateau With Your Workout Routine

Perhaps you have been doing a regular full body a couple of times during the week or a split routine? Now you are at this point where you do not see any new gains from all the work you put into it.

To break out of old habits and to start to see results again, getting started with a compound exercise workout three times weekly will give you some good results.

It will also be a great way to strengthen some of the tissue that is surrounding your muscles which means you will start to get more significant gains.

When You Want to Mix Things Up

You are probably already doing compound exercises in your workout routine, like bench presses and pulldowns.

Try to get started doing more of them like dips, squats, and deadlifts together with some of the lighter exercises you are already doing.

Doing this and you will increase your strength levels and add some right-solid mass to your muscles.

The Best Compound Exercises

So what are the best compound exercises you can do to get some more significant gains to your workouts or if you have less time in your gym?

Let’s have a closer look at them.

Compound Exercises For Chest

When it comes to compound exercises for your chest, there are two main exercises you must pay close attention to, the classic bench press and the dips.

Combined they will ensure that you will get a full chest workout program with some good gains.

Benchpress

Good For

Suitable for your chest, the front of your shoulders, and also your triceps.

How To Perform

When it comes to benchpress as a compound movement, you should shift between the flat and the incline benchpress position. Pay attention to your weakest part of your chest, and put your focus on that.

For example, if your upper chest is weak, you do more incline bench presses. If it is the lower part of your chest, you pay more attention to the flat bench press.

To do the flat bench press, make sure that you lie right under the barbell. Unrack the bar and make sure it is directly above your nipples. From here you just lower the bar to right above your chest and give it a good push back to starting position.

When doing the incline bench press, make sure the bar a position a few inches on top of your nipples.

With both bench presses, movements make sure to have full control with your shoulders and don’t go too broad with your grip.

Remember, when we are working with compound exercise movements, there is no need to do any decline bench press, flies, or dumbbell pullovers.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

Dips

Good For

Are suitable for your triceps, lower chest, back, shoulders, and other exercises.

How To Perform

Make sure not to bounce your body up and down holding on to the bar. Also, keep your elbows backward and not outwards doing the dips. Make sure your spine is in a neutral position and that you are not pushing with your lower back when you push yourself upwards.

So, doing the dip correctly, you move up and down in a controlled movement. Make sure your shoulder blades are slightly forward or in a neutral position. When you go down, make sure your shoulders move back getting closer to each other.

You can experiment with your starting position. The more you lean forward, the more you will train your lower chest.

You can perform dips with either two bars, one bar, rings, or a dip machine. When the exercise gets too easy, you can use a weight belt and stack some extra weights.

Reps and Sets

Do 3 or 4 sets and a rep range of as many you can do. When you reach 20, consider adding extra weight using a weight belt.

Also, check out our massive chest workout if you want to put some extra work into your chest muscles.

Compound Exercises For Back

Below, we have listed some of the very best compound exercises for your back. Make sure to use most of them in each of your workouts and you will see some good gains.

Pull-Ups

Good For

Using this exercise and you will be able to get that V-shape, so many guys are working hard to get. The pull-ups will mainly focus on your lats, biceps, and some upper back as well.

How To Perform

The main goal here is to be able to do pull-ups using your own weight. Most trainees will not be able to do that first the first couple of months or weeks.

So to start. You can use the regular lat pulldown that exists in all gyms. Alternatively, you can use the pull-up machine if your gym has it.

Keep in mind; the more comprehensive your grip is, the more you will train your lats. But, it will also make the exercises so much harder to perform.

A good starting point is to keep your body in a Y-shape, lean back a little, and push your chest forward. Grap the bar and then start to pull your body up. Your end goal is to get your chin above the bar. From there, you lower your body into starting position.

When lifting your bodyweight gets too easy, you can use a weight belt and add some extra weight plates.

Reps and Sets

Do 3 or 4 sets, and as many reps, you can do. When you reach 20, consider using a weight belt and load some extra weight.

Bent-Over Barbell Row

Good For

Good for rhomboids, upper back, the backside of your shoulders and your biceps

How To Perform

Keep your body in a 60-degree locked position. Stick your butt and your chest out and let the barbell hang with using your shoulders. From there you simply pull the barbell towards your belly button and make your shoulders pull back towards your back. From there, you lower the weight to the starting position.

When you got your form right, and you are 100% sure that you are not bouncing with your back. You can start to experiment with different positions to target different areas of your return. An example here is keeping your body straight in a 90-degree angle instead of a 60.

Alternatively, you can also use dumbbells to make things a little different.

If you have issues with your lower back, you can do seated row using a full grip bar to get the widening in your return.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

Also, check out our full back workout program to get that V-Shape.

Compound Exercises For Legs

legs are important, also when it comes to compound exercises. You cannot decide to use the principles of compound exercising with doing the best exercises for your legs.

Squats

Good For

Squats is the exercise that gives you the most benefits for your lover body. That includes glutes, quads, as, hamstrings, calves, and lower back.

On top of that, when going heavy on your squats, you will also improve your nervous system and release a cocktail of hormones, including more testosterone and stimulating growth hormone.

It means that squats will build muscles and make you stronger in your whole body and not just your legs.

How To Perform

When you start out doing squats, you must work on getting your form right. Else, you might end up hurting your lower back or other serious injuries.

So when you start, make sure you place both your hands on the barbell a little wider than your shoulders. Next, make sure the barbell is resting on your upper back on your traps and not your neck.

When you go down focus on sticking your butt and chest out so the movement becomes natural and your spine stays in a neutral position.

When you move down, make sure to reach a sitting position and focus most of the weight on your heals. It is important not to focus too much of the weight on your toes because it can cause knee injuries.

If you don’t go down more than 90-degrees, most of the focus will be on your quads. If you decide to do ass to the grass squats going below a 90-degree angle, you will train your glutes more as well. Here, make sure your form is right.

Stay away from macho squats where you load a lot of weight and only bend your knees slightly.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

Leg Press

Good For

Will primarily do your quads and buttocks. But you will also train your hamstrings and calves.

The leg press is not one of the most important compound exercises. Some will even argue that it is not a compound exercise at all.

But to me, doing leg press can be a great finisher after doing squats and deadlifts, squeezing the last juice out of your muscles.

How To Perform

First, get into position in the leg press machine, loaded with the number of weight plates that you can handle. When you are in starting position, you keep your knees slightly bend. Your feet should be pointing outwards slightly.

Unrack the weight and bend your knees and go as low as you can. Make sure that your knees are pointing towards your shoulders. From here you squeeze your butt and push the weights back to starting position

When you press, make sure you are doing it with your heels or your whole feet. Not your toes.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

Deadlifts

 

Good For

Good for your hamstrings, quads, inner thighs, lower back, rhomboids, and your traps.

Just as with squats, deadlifts will also release a tasty cocktail of growth hormone, testosterone, and improve your nervous system. Overall, deadlifts will benefit all your muscles and make all other exercises you do easier.

How To Perform

You must go heavy in each of your reps, but make sure to keep your lower back straight. The deadlift is an exercise that can give you some nasty injuries if you do things wrong.

To do the deadlift correctly, place your feet a little wider than your shoulders. Keep the barbell close to your legs and prepare your grip to be right outside your chins.

Next, Stick your butt and chest out. Sit back and bend your knees and raise the bar until you stand up. Then lower the bar slowly to starting position.

Don’t become one of these guys that drop the bar when you are standing up. There are so many benefits to get from deadlift both in the concentric and eccentric phase of the exercise.

Deadlifts are the exercise that will train most of your muscles.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

To many, leg day is a science. If you want to put more focus on your leg workouts then check out our article The Best Workout Exercises For Mass And Strength.

Compound Exercises For Shoulders

Shoulders are often overlooked, also when it comes to compound exercises. But, training your shoulders are just as important as the rest of your body. Take a closer look at our chosen ones below.

Military Shoulder Presses

Good For

Will work your front and lateral head of your shoulders. At the same time, you will also train your traps, triceps, and rotator cuffs.

When it comes to shoulder presses, you are much better off doing the military using a barbell than the regular shoulder presses using dumbbells. It is a great exercise to make your upper body more full and will aid the pull-up exercises in getting that V-shape.

How To Perform

You can either do military presses sitting or standing. But I recommend you to do them sitting having the barbell racked up in a power cage in front you. Keep the bench positioned in an 80-degree angle and hold your grip on the barbell slightly wider than your shoulders.

From here, you push the barbell straight up to a position where your arms are almost stretched out. Then you lower the barbell either to the same level of your ears or below the chin. You can go as low as your chest, but here you shouldn’t use too much weight.

You can do the military presses behind your neck, but here you will increase the risks of getting injuries. Keep the barbell in front of you for better control.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps

Power Clean

Good For

Here is a useful exercise that will work almost every in your body. On top of that, power cleans are particularly beneficial when you want to build a muscular back.

Power clean is also an excellent exercise to do when you want to improve your explosiveness and power output.

How To Perform

Your starting position is very similar to your starting position doing deadlifts. Again you keep the bar close to your chins, sticking your butt and chest out for then to bend your knees and perform the lift.

From this point, you want to explode driving the bar up to your shoulders using your hips and hamstrings. Here you keep your elbows under the bar and let it rest on your shoulders and collar bone.

From there, you drive the bar down to your starting position and repeat.

Reps and Sets

Do 3 or 4 sets and a rep range from 10 down to 6 reps.

If you want to put more work into your shoulders and get the rounded sweep? Check out our Ultimate Shoulder Workout!

How To Set Up Your Compound Exercise Workout Program

Now we have talked about some of the nine best compound exercises you can do to build lean muscles and strength. Let’s take a closer look at how to set them up in a workout routine.

As a standing point, I recommend you to make use of 7 of them and use leg presses and power clean as outsiders you can use if you want to squeeze some extra juice out of our muscles.

To get the best results and make sure your body gets plenty of rest between workouts, I recommend you to do the following workout setup.

Monday

Bench press

Bent over barbell rows

Squats

Military

Dips

Pull-Ups

Deadlifts

Thursday

Squats

Pull-Ups

Dips

Military

Bent over barbell rows

Bench press

Power Clean

Saturday

Dips

Pull-Ups

Leg Presses

Deadlifts

Bench press

Bent over barbell rows

Military

Do three sets of each en keep your reps below ten reps. Dips, and Pull-ups you do as many as you can. Your workout must not take more than an hour.

Make sure to get plenty of rest between your workouts. Take an extra day off if necessary, so you are training Monday, Thursday, Sunday, Wednesday, Friday.

The Best Compound Exercises and Your Diet

Remember, you can use compound exercises both if you want to bulk up and if you want to cut body fat.

If you want to use these exercises to gain a couple of extra pounds of pure muscles? I highly recommend you to check out our article Best Diet For Bulking – How To Gain Pounds Of Pure Muscles.

Here you will get everything you need to get started bulking up.

When you want to use our best compound exercises to get shredded and to cut body fat, I recommend you to take a look at our article How to Get Shredded Without Losing Any Of Your Hard Earned Muscles

Your Supplements

Another thing you must pay close attention to when you want to get better results is your supplementation. Proper supplementation can often give you the last couple of inches you need to reach your muscle-building or fat loss goals.

If you want to use compound exercises to gain a couple of extra pounds, then take a closer look at our D-Bal review. It is a supplement that mimics the effects of heavy steroids like Dianabol but without giving you any of the side effects.

When you just want to get marked and lose some body fat, then take a closer look at our Trenorol review. It mimics Trenbolone which is one of the most versatile steroids available.

Finally, another important aspect here is your levels of testosterone. To get the best results using compound exercises in your workouts, we highly recommend a supplement like Testogen. It is a testosterone booster that will improve your body ability to release free testosterone for your muscle building.

Other Article You May Like

It can be a difficult job to pack on lean muscle mass and getting bigger if you are skinny with a high metabolism. But, there is some great help to get like 5 tips for skinny guys to build lean muscles. Here you will get a couple of tips to get started getting bigger. Many of these tips are also based on compound exercises.

Grab Your Complete Muscle Building Guide Today And Get BIG Tomorrow!

Value $297,- Yours For Free Today!
With This Guide Your Will Get:

• The One Secret The Pros Are Using To Get Bigger.

• A Full Muscle Building Program To Train Like A Maniac

• The Total Diet Fitted To Your Body Type
 
• Simply Said, Get Our Guide and Stop Wasting Your Time!
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Written by Martin Gram, certified personal trainer for NSA.
How To Gain 17 Lbs Of Pure Muscles In Just Three Months

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Grab Your Complete Muscle Building Guide Today And Get BIG Tomorrow!

Value $297,- Yours For Free Today!
With This Guide Your Will Get:

• The One Secret The Pros Are Using To Get Bigger.

• A Full Muscle Building Program To Train Like A Maniac

• The Total Diet Fitted To Your Body Type
 
• Simply Said, Get Our Guide and Stop Wasting Your Time!
Download!
Written by Martin Gram, certified personal trainer for NSA.
How To Gain 17 Lbs Of Pure Muscles In Just Three Months
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