Three Best Compound Exercises for Maximum Gains

Three Best Compound Exercises for Maximum Gains

If your goal is to make new gains while building size and strength, after hitting the gym from a covid break, then you need to be performing compound exercises. They're your main 'heavy' lifts, and they're the foundation of any strengthening workout plan.

What are compound exercises?

Compound exercises are the ones that work for several muscle groups simultaneously. Compound exercises differ from isolation exercises. Isolation exercises work a single muscle group at a time. A traditional bicep curl is an isolation exercise meant to strengthen the biceps. On the other hand compound exercise like a squat work the quadriceps, glutes, and calves.

Here’s what most people don’t know:

Performing compound exercises can enhance your training to the next level. Compound exercises have been demonstrated to increase hormonal responses (testosterone levels), which leads to more muscular growth.

 Some key benefits of compound exercises:

  • They’re efficient as they work several muscles at once, and you can save time. 
  • They allow you to lift heavy by relying on more than one muscle group at a time. 
  • They burn more calories by doing bigger moves that engage more muscle groups while lifting heavier loads 
  • They help improve your mobility as compound lifts are often quite technical, being able to do them correctly means having a good amount of joint mobility.

Here are the best three best compound exercises:

1: SQUATS

Squats are most likely going to be the exercise when you can take the most weight. Mainly because the weight is already placed on top of you, but also because you don’t need to arch or move around to complete the exercise.

Getting the technique right when you’re lifting a decent amount of weight at the Squat Rack is crucial for being accurate with your form. But in terms of building muscle mass, squats are vital as they hit so many areas and boost testosterone in your body. 

Here’s how you can get started with squats:

  1. Beginner Level Training: 3 X Sets; Reps X 10-15 (Focus on Improving your Form)
  2. Intermediate Level Training: 3-5 X Sets; Reps X 8-12 (Focus on Progressive Overload)
  3. Advanced Level Training: 3-5 X Sets; Reps X 5-7 (Focus on Mind-Muscle Connection)

2: PULL-UPS

The Pull-up exercises refer to a variety of workouts performed on a Pull Up Bar. Chin-ups are the most common type. However, each form has its own set of advantages, so after you've mastered one, it's a good idea to keep switching it around.

Pull-ups are one of the most effective ways to strengthen your back while also boosting your functional fitness. They're also great for improving grip strength, which is important for a wide range of lifts because they use your complete bodyweight.

Here is how to get started with pull-ups:

Use Bands or peer support for assistance & balance, if you struggling to find the correct form.

  1. Beginner Level Training: 3 X Sets; Reps X 5-7 (Focus on Improving your Form)
  2. Intermediate Level Training: 3-5 X Sets; Reps X 8-12 (Go for failure in the last two sets)
  3. Advanced Level Training: 3-5 X Sets; Reps X 10-15 (Go for failure in every set and focus on Mind-Muscle Connection)

3. INCLINE BENCH PRESS

Bench presses are excellent, but pecs are large upper-body muscles. As a result, practicing flat bench presses only targets one area of the chest, whereas completing incline and decline bench presses targets both the upper and lower chest.

Bench presses on an incline are particularly beneficial because they target your upper chest. This will assist you to elevate your chest muscles while also balancing everything out.

A 45-degree angle is recommended, however, this will vary somewhat based on your height and body type. The most important thing is to keep your muscles engaged. You'll be able to identify if you're training the right muscles because you'll be able to feel them working.

Here’s how you can get started with incline bench presses:

  1. Beginner Level Training: 3 X Sets; Reps X 10-15 (Focus on Improving your Form)
  2. Intermediate Level Training: 3-5 X Sets; Reps X 8-12 (Focus on Progressive Overload)
  3. Advanced Level Training: 3-5 X Sets; Reps X 5-7 (Focus on Mind-Muscle Connection)

To Conclude

Compound exercises involve multiple movements at once, making them efficient and effective. Try including these top 3 compound exercises into your workout and see for yourself. We can assure you these workouts will allow you to "employ the heaviest load possible, involve various joints, and activate a considerable quantity of muscle mass.

We hope that this content helps you in building muscular strength.  We'd also appreciate it if you could visit our Facebook page, where we provide more useful information and fantastic deals on our products.

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