7 best compound exercises which help you to get wide and big

Compound exercise helps you to target the big muscle group and groups of muscles during the same lift and helps you to get wide develop strength.

First, let’s start with introducing these exercises, why is it so famous and recommended for athlete and strength training.

We will be talking about all these topics.

1. What is a compound exercise and how it shock muscles?
2. Benefits of compound exercises.
3. Compound exercises
4. Deadlift
5. Romanian deadlift
6. Lunges
7. Barbell Squats
8. Dumbbell squats
9. Shoulder press
10. Barbell hip thrust
11. Conclusion
12. FAQ

First of all get set ready to work hard, the process will be hard and there is no easy shortcut. It all depends on the lifts you are doing and how hard and regularly you are training. How much metal you are pumping.

So, let’s start with the definition and how it helps.

What is a compound exercise and how it shock muscles?

You may have seen and noticed skinny guys are able to develop their abs very quickly and even get a shredded physique very quickly and with the least effort. But it is difficult to develop your back, traps, shoulder, chest,

Or simply I can say it is difficult to get wide compared to just building muscles. Which truly shows your strength and physique and highlights your body.

You need to target big muscle groups and which takes us to compound exercise.

Big muscle groups

Compound exercise helps you to target the big muscle groups and helps you to get a wide develop strength.

You can even combine one or more movement in your compound exercise to increase the impact and improve the overall results.

One of the important advantages of a compound exercise is they are time efficient and within a small session you can train your muscle and actually follow your schedule even on your busiest day.

You won’t be needing hours in the gym. Just a few sets and reps can help you to target your daily quota. It can be very helpful for peoples who are doing a job and managing time gets difficult, while ensuring regular protein and other nutrients intake.

Benefits of compound exercises.

As we have already been through the definition and how effective and helpful compound exercises can be for everyone, let us focus on the benefits and advantages of compound exercises over regular and isolation exercises.

As you are training multiple muscles at the same lift and hence it helps to develop muscles faster and overall helps to get bigger, it helps you to focus on chest, dells, lats, shoulder all the same time while various exercises and helps to target all at the same time.

You get exhausted because of the enormous amount of power you will be using to regulate your from and making all the variations, which helps in increasing your heart rate.

Since you are putting into so much and hence you will be burning lots and lots of calories during the same lift. Burning more calories means it helps you in a calorie restriction diet as well.

Burn more calorie

It helps to burn more calories and hence is recommended to people targeting for weight loss, as it more effective compared to other exercises and helps you to burn fat and calories more efficiently and ultimately helps to reduce weight more efficiently.

Helps to build a good body structure and can be helpful for improving posture as well.

Compound exercise focuses on some big muscle groups and hence helps to increase the overall strength of the body, helps you to get more powerful, and even contributes to other exercises for lifting. Ike it can help you to increase your bench.

You will be focussing on more muscle and hence development will be increased and more muscles will be building at the same time and hence helps you to develop more muscle weight.

Now let’s get moving and talk about the exercises and how to do them, understand their dos and don’ts.

Compound exercises

You can implement and start doing there 9 compound exercises during your training. We will go through every exercise one by one,

Deadlift

The deadlift is one of the most common exercises everyone knows and so many people are doing it wrong. It helps you to hit your back and develop the strength to lift more.

For conduction this exercise you will be needing a barbell and weights of your choice and capacity. Choose the weight at which you will be able to maintain your form and do the exercise correctly.

You need to stand in front of the barbell with your legs touching the barbell and feet should be spread with the width of your hips. Now while keeping your core intact and moving your glutes backward lean down and hold the barbell, you can hold it wide enough which can be of the width of your shoulder or glutes.

One thing you must be focusing on is that we need to push with our heels, while knees should be resting.

Now lift the bar till the height of your glutes and repeat the same process while going down.

You can do deadlift 10 to 12 reps and try doing and competing 3 proper sets.

Romanian deadlift

It helps to build the strength of your lower back and can even possibly skip any injuries during your daily workout by building strength.

To conduct this exercise you will be needing a barbell and weights of your choice,

Like deadlift lifts the barbell and now keep your core intact and while lowering do not bend your knees and let the strain goes directly to your glutes and hamstring.

Again lift the barbell while squeezing your Glutes muscles and keeping your core intact.

You can do 10 to 12 reps and try doing and competing 3 proper sets.

Lunges

It helps you to train your entire lower body, including your calf, as many people forget to target their calf.

In this exercise you can use dumbbell and even do it without weight.

Stand straight now take a step forward and knee bend while stretching your muscles with the foot in a flat position and while keeping the other leg in position behind.

Try to balance yourself and go as down as possible.

You can do 10 to 12 reps and try doing and competing 3 proper sets.

Barbell Squats

You will be needing barbell and weights of your choice.

You need to place the barbell at your lower traps and hold it firmly with your hands. Now spread your legs wide enough stretching your muscles as much as your shoulder and knees should be directed outwards.

You can use gym belt, if going heavy weight.

Now go downward while keeping your core intact and knees going in an outward direction. And back straight.

You can do 10 to 12 reps and try doing and competing 3 proper sets.

Dumbbell squats

You will needing a pair of dumbbell of same weight of your choice and comfort.

Like barbell squats you need to hold the dumbbell in both of your hands and place it over your shoulder.

Now repeat the same process as you did in barbell squat.

You can do 10 to 12 reps and try doing and competing 3 proper sets.

Shoulder press

For this exercise you will be needing barbell and weights of your choice and comfort.

Make an intact standing posture and lift the barbell above your head.

While lowering your elbows should be in inwards direction and squeezing while squeezing your deltoids and chest.

You can do shoulder press 10 to 12 reps and try doing and competing 3 proper sets.

Barbell Hip Thrust

To conduct this exercise you will be needing a barbell and weight of your choice and comfort.

Now lean down on ground or you can use yoga mat.

Place the barbell in a horizontal position over your lower abdomen and squeeze your glutes, while doing so lift the barbell upwards,

While doing this do hold the barbell firmly with both of your hands.

You can do 10 to 12 reps and try doing and competing 3 proper sets.

Conclusion

To sum up, we can say by introducing compound exercises in your training schedule it will help to target big muscle groups and give you good gains.

While doing compound exercises we should try to skip any injury, which can be caused due to lifting heavy weight without proper training.

FAQ