Doing compound exercises on a regular basis can skyrocket your fitness and muscle gains because they put multiple joints and muscle groups to work. The more muscles you will engage in working, the more energy output will be required, meaning you will also be burning your fat while gaining lean muscle mass.
Types of compound exercises
Single move compound exercises: These exercises constitute of single moves that recruit multiple joints and muscle groups. Examples of single move compound exercises include push-ups, lunges, squats and deadlifts.
Multiple move compound exercises: This type of compound exercise constitutes of two or more moves strung together to create one exercise that targets multiple muscle groups. Examples of multiple move compound exercises include bench press, shoulder press, and bicep curl.
Top 3 Compound Exercises for Muscle Mass Gain and Weight Loss
Deadlift: Deadlift is a magnificent compound exercise that works the chest, arms, spinal electors, inner back, lats, traps, quads, and calves. Perform this exercise at least four times a week to develop functional strength along with an extremely muscled physique.
- Put the bar on the floor and stand straight. Half of your feet should be under the bar. Make sure that your shins will not be touching the bar.
- Bend your knees until your shins touch the bar. Grab the bar and straighten your back.
- When lifting upwards, don’t squeeze your shoulder blades. Don’t drop your hips either.
- Hold the bar while standing up. Keep the bar against your legs for 20-30 seconds and then put the bar back on the floor. Perform 2 sets of deadlifts. A set should be comprised of 15 deadlift moves.
- Relax your shoulders and traps between each set.
Squat Jump into Lunge: This workout is comparatively a different exercise to perform. Therefore, take extreme cautions when performing this exercise. Squat jump into lunge targets quadriceps, hamstrings, glutes and calves. Your legs will get stronger and lower body will build more muscle if you squat with proper form.
- Lift a medium-weight barbell off of the rack and place it onto the back of your neck.
- With your feet shoulder-width apart, jump straight up into the air and land on the floor into a squat position.
- This is the completion of the squat position. Next step is to go into the lunge position by placing your left leg in front of right. Then lunge your right leg in front of left. This will make 1 repetition.
- Perform 2 sets, `12-15 reps each.
Bench Press: Also known as the king of the upper body movements, bench press targets muscles in the shoulders, chest, triceps, and back. When performed on a regular basis, bench press promotes upper body muscle mass gains and enhances fat burning.
- Lie on a flat bench with your nose under the bar. Your feet should be flat on the floor.
- Grab the bar in the base of your palm with straight wrists.
- Take a deep breath and unrack the bar by straightening your upper arms.
- Lower the bar to your mid chest and then press it from mid chest to above your shoulders. Don’t lift your butt when performing bench press. Perform 2-3 sets.
- To avoid shoulder jerks, tuck your elbows when you lower the bar.
Get to the gym five days a week, target different compound muscle groups each day, and get the physique you’ve always dreamed of.