Best Compound Exercises – The Top Six Mass Building Workout for Explosive Result
Compound exercises are basically exercises that require movement of joints that are attached to a larger muscle group than those in isolated exercises. Do you know why a lot of trainees who are just starting their workout routines are quite frustrated by their progress? I’ve asked a few of them and the response is always the same: they are making more effort but gaining less muscle mass. If you want to have a massive, hard, and muscular body, you will need to change your routine from doing isolation exercise that usually focuses on one muscle group to compound exercises that target several muscle groups at a time. Doing only the best compound exercises will not only give you great form from muscle mass building, it will also strengthen you strength which is beneficial for starters. I will explain each of the compound exercises that are the most effective in building your body.
Best Compound Exercises to Include in Routine:
Compound exercises will not only save you time and effort, you will also be able to see the results faster than ever. Doing split routine or isolation exercise that only focus on one body part at a time usually will produce a body that’s not proportioned to its muscle mass. This is also a huge issue with starters since it will not develop strength that will be useful for more difficult routines.Of course, knowing this fact is only a part of the knowledge you need to gain a muscular body. I recommend that you check out the full guidance here: No Nonsense Muscle Building.
Here is a list of my recommended compound exercises for you to do.
Bent-Over Row
Bent over row has been considered by many pro body builders as a very effective and powerful exercise for developing you back. This exercise will not only give you a muscular looking back, it will also develop and work your biceps and forearms at the same time. Effective and easy to do, even starters can include this in their routine.
How to Perform:
To perform this compound exercise, you will need to have your feet and legs spread at shoulder width space. You will also need to bend your knees at almost a 90 degree angle. Grab a barbell at your desired weight in a pronated grip at shoulder arms width. Lift barbell gently while exhaling and release while inhaling. Remember to always keep your back straightened to have proper form. Lifting and lowering weights will develop your lower and upper lats. Repetitions may vary depending on chosen routine.
Squat
Squat, along with deadlifts, is one of the best compound exercises that highly recommended by all fitness trainers. Squats are performed to increase leg mass. It is the most effective of all leg exercises since it will focus on improving the quadriceps. It also develops the glutes and even the back portion of the body. This is performed with a barbell that is placed on the back portion of the shoulders supported by arms in a shoulder length width.
How to Perform:
Bend knees no more than 90 degrees then return back to starting position. Feet should be well positioned not to lose balance, keep head up at all times and back should be straight.
Dip
Dip is effective in developing pectorals, shoulders and triceps. Not only will it increase upper body strength, it will also improve lower body strength as well. It has been recommended by gym instructors to help beginners for strength training.
How to Perform:
The Use of Parallel bars is usually the basis on this exercise. You will need to hold the bars with both arms at each side and slightly elevate yourself off the ground. Lower your body not more than 90 degrees since it will put a lot of stress on the shoulder muscles. Once this is done, raise yourself back to starting position. Inclination of body is optional (leaning forward). If you incline your body a bit forward, it will help develop your chest area, if you keep your body straight, the focus will be on the triceps. Repeat steps depending on what is required on your routine.
Bench Press
It is the best compound exercises preferred and done by many, since it can be for starters and pros alike. One can use a barbell or two dumbbells depending on what is preferred. This exercise will give more improvements on the chest muscles (pectorals) and the triceps and deltoids (a part of the shoulder muscle). Spotters are greatly recommended for starters for safety.
How to Perform
Wide grip position is required for barbells and one hand per dumbbells. You will need to lie back on a bench and push barbell up and down until chest muscles are stretched. For pros, they prefer to have bench inclined to focus on developing their upper pectorals.
Pull Up
It is also one of the best compound exercises done since it is easy and an excellent way to achieve a V-shaped muscular back. Doing this exercise will help you in developing lats, back, biceps, forearms and shoulders.
How to Perform
You will need a bar to hang on and pull yourself up. You can use a wide range of grips from palms facing towards you (for upper lats) and palms facing away (for lower lats). You can also use a close palm grip (chin ups) for a more challenging form. It will require more strength than usual and may be quite difficult to do the first time for beginners. Through time and constant practice, you can therefore increase the number of repetitions and variations to increase difficulty.
Deadlift
Like squat, deadlift is one of the best compound exercises that could give you an astonishing result in short time. This Exercise focuses on the lower back, the middle back section, hips, and the quadriceps. This will also include the development of the forearms, hamstrings and glutes. It’s truly an all-in-one exercise which targets almost all parts of your body.
How to Perform
Spread legs wide at shoulder length, keep back straight and bend knees slightly above 90 degree position. Lower arms and hold barbell in shoulder width position, then raise it by using back and body strength. Repeat depending on routine requirements.
That’s it! Choosing the best compounds exercises, coupled with proper rest, diet and supplements will help you achieve what you always wanted (a perfect body). Don’t hesitate and start right now!
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