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The 10 Best Compound Exercises to Gain Muscle Mass

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All people who attend the gym always want to have an efficient routine which allows them to train correctly in the shortest possible time, which can be achieved perfectly by including certain exercises in their daily routine, we talk about compound exercises which are nothing more than exercises that require us to involve several muscle groups to move certain loads, For this article we are going to list the 10 best compound exercises that should never be missing from your routines.

The Best Composite Exercises

1.- Squats

As you should have already imagined, squats are one of the best compound exercises to give a complete stimulus to the legs since they work the femorals, quadriceps and buttocks, Perform 4 Sets of 8 to 10 Repetitions. If you want more information you can visit our article on how to do squats

2.- Dead Weight

Another compound exercise that can not be missing in your routines to give a barbarous cogestion to your legs is the deadlift, this incredible exercise will give an excellent stimulus to your buttocks, femorals and calves. Perform 4 Sets of 8 to 10 Repetitions with a considerable load.

For more information on other exercises you can also visit our articles on calf exercises, leg exercises and gluteal exercises.

3.- Banking press

The bench press has always been one of the best compound exercises par excellence to exercise pectorals, however it also works other muscles such as the triceps and the frontal deltoids, you can also train the upper pectoral or pectoral under varying the angle of inclination a little. (inclined press or declined press), for this exercise you can perform 4 sets of 6 to 8 repetitions with a considerable weight.

If you want more information about chest exercises, you can also visit our article of the best exercises for pectorals.

4.- Dominated

Pull-ups is one of the best composite exercises that you work with your own body weight, this excellent exercise will work your back, biceps and forearms in a barbaric way. Perform 4 Sets of 8 to 10 Repetitions.

5.- Parallel funds

Like the pull-ups, the bottoms are another compound exercise with body weight, with them you will work excellently lower pectorals, triceps and posterior deltodes. You can vary a little the muscle that will mostly work with the degree of inclination of your trunk. (The more inclined your trunk is forward you will train the more your pectorals, otherwise you will train your triceps more). Perform 4 Sets of 8 to 10 Repetitions.

6.- Oars with bar

Barbell oars have always been listed as one of the best barbell exercises to increase muscle mass in the back, however this excellent exercise will also efficiently work the biceps, trapezoids and posterior deltoids. Perform 4 Sets of 6 to 8 Repetitions with considerable weight.

If you want more information about exercises for other muscle groups, you can also visit our articles on trapeze exercises, biceps exercises and back exercises.

7.- Military press

The military press is cataloged by many as the best compound exercise to fully develop the shoulders, however it also works other muscles such as the tripces and the upper pectorals, work it with a moderate weight but that you can control, Perform 4 Series of 8 to 10 Repetitions.

If you want to develop a boleados and large shoulders you can also visit our article of the best exercises for shoulders and exercises for triceps.

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