6 Best Compound Exercises with Weight for Lean Muscle Mass

Compound-Exercises

Exercises for different muscle groups of the body in different days are now becoming older. Such exercises also take a lot of time. As an alternative to these exercises, the weighted compound exercises is now becoming the first choice of people.

Because these exercises can target many muscles at the same time, which affects the more muscles groups, as well as save time. Here we will tell you about the weighted compound exercise, which you can avail by incorporating in daily exercises. Like compound body weight exercises.

Top 6 Compound Exercise with Weight.

  • Bench Press.
  • Shoulder Press Exercise.
  • Dead lift.
  • Barbell hip thrusts.
  • Farmers Carry.
  • Thrusters.

Bench Press.

During this exercise, you have to raise a dumbbell or barbell by lying on a bench. All variations of bench presses, whether flat bench presses or incline or decline, comes under all compound exercises. All these exercises target many muscles of the body at a time.

Bench Press

Bench Press

Targeted Muscles Groups.

Chest, shoulders, triceps and core.

How to Do Bench Press Exercise?

Step 1.

First lie down on a flat bench. You can use a pillow under the head.

Step 2.

Make a good grip on the barbell, keeping the hands slightly width from the shoulders.

Step 3.

Now lift the barbell from the rack while straightening your arms and bring it upwards of your chest.

Step 4.

Now slowly bend your elbow and bring the barbell downwards and touch it with the middle part of your chest.

Step 5.

Now straighten your hands and push it upwards. Let your back rise from the bench during the entire exercise.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Intermediate.

4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.

4 sets of 14 reps.
40 seconds rest between sets.

Footnote.

Bench presses exercise have several variations such as flat, incline or decline bench press and these all are comes under the category of compound exercises. This exercise mostly target chest, shoulders, triceps and core muscles.

Click here to know about Progressive Resistance Strength Training.

Shoulder Press Exercise.

This exercise is also known as overhead or military press. This is a superb compound exercise, especially when it is done by standing position. It is not so easy to lift the weight on the top side of the head. Your shoulders, triceps and core muscles are engage together during this exercise.

Shoulder Press

Shoulder Press

Targeted Muscles Groups.

Shoulders, triceps and core.

How to Do Shoulder Press Exercise?

Step 1.

Stand upright while keeping the legs slightly away from the width of the hips.

Step 2.

Hold the barbell parallel to the shoulders in the same way as during the front squat.

Step 3.

Now lift the barbell up and stop for one to two seconds at the same stage while straightening your hands. Keep your back parallel during the entire exercise.

Step 4.

Gradually bring the barbell back to the shoulder level.

Beginner.

3 sets of 8 reps.
60 seconds rest between each sets.

Intermediate.

4 sets of 10 reps.
45 seconds rest between each sets.

Advanced.

4 sets of 12 reps.
40 seconds rest between sets.

Footnote.

One of the superb compound exercise. This exercise mainly tone up your shoulders, triceps and core muscle groups.

Click here to know about How To Plan Your Weekly Exercise Routine To Stay Fit.

Dead lifts.

It may seem so hard exercise, but this is a fantastic exercises for many muscles of the body. As it engage major muscle groups simultaneously.

While doing this, many muscles of the body are working together, thereby improving stability and physical posture with core muscle strength. In the meantime, all the muscles behind the body are tense.

Attentiveness is very important while exercising dead lift, as if it is not done properly, there may be a risk of workout injury. Start this exercise with light weight and increase weight only after you become accustomed.

Deadlift Compound Exercises

Dead lift

Targeted Muscles Groups.

Back, hip, glutes, thighs and core.

How to Do Dead lift Exercise?

Step 1.

First of all, stand by the legs slightly away from the width of the hips.

Step 2.

Bend your knees while keeping the back straight. Now make a grip on the barbell placed in front and rear the hips.

Step 3.

Look at the front, keep the back straight and keep the legs stable on the ground while lifting the barbell.

Step 4.

Now stand upright without turning the back or elbow. In this situation, barbell should be in front of your thighs. Hold like this for a second or two.

Step 5.

Gently bend the knees and rear the hip and get into the undone position.

Beginner.

2 sets of 6 reps.
60 seconds rest between each sets.

Intermediate.

3 sets of 8 reps.
45 seconds rest between each sets.

Advanced.

4 sets of 10 reps.
40 seconds rest between sets.

Footnote.

It engage multiple major muscles groups of the body simultaneously. It also improve stability and physical posture. Focus is very important while exercising, as it may cause several injury.

Click here to know about 10 Misunderstandings About Fitness – Learn The Truth.

Barbell Hip Thrusts.

Barbell Hip Thrust is an excellent compound exercise which is recently popular among the bodybuilders. It is considered to be quite beneficial for several muscles such as back, glutes and hamstrings.

Comparatively, if the dead lift is not done correctly, the hamstring muscles are not activated properly. At the same time, all the pressure falls in front of the thighs. However, the full effect of hip thrusts falls on glutes and hamstring muscles. It is considered better to seek the help of the instructor for this exercise.

Barbell Hip Thrust

Barbell Hip Thrusts

Targeted Muscles Groups.

Back, core, hip, hamstring and quadriceps.

How to Do Barbell Hip Thrusts Exercise?

Step 1.

Lie half way on a flat bench. Meaning stay on your back and shoulder, while keeping the feet on the ground.

Step 2.

Now place the barbell and maintain a good grip with both hands.

Step 3.

Push upwards with the help of your glutes and hips. Hold at this stage for a few seconds. Then come to the initial position.

Beginner.

2 sets of 6 reps.
60 seconds rest between each sets.

Intermediate.

3 sets of 8 reps.
45 seconds rest between each sets.

Advanced.

4 sets of 10 reps.
40 seconds rest between sets.

Footnote.

This exercise is recently popular among the bodybuilders. It is quite beneficial for the back muscles such as glutes and hamstrings. It is considered better to seek the help of the instructor for this exercise.

Click here to know about 10 Home Workout That Can Be Done with Brick.

Farmers Carry.

During this exercise, carrying dumbbell in both hands, which will put tension in many muscles of the body at the same time.

Farmers Carry Compound Exercises

Farmers Carry

Targeted Muscles Groups.

Shoulders, back, hands, glutes and feet.

How to Do Farmers Carry Exercise?

Step 1.

Stand upright with a dumbbell or kettle bell in both hands.

Step 2.

Now walk at a fast pace from one end of the room to the other. In the meantime, keep the back straight, keep the full weight on the shoulders and look at the front.

Step 3.

Keep running for at least 30 seconds or according to your capacity.

Beginner.

3 sets.
60 seconds rest between each sets.

Intermediate.

4 sets.
45 seconds rest between each sets.

Advanced.

4-5 sets.
40 seconds rest between sets.

Footnote.

Perform this exercise with the dumbbell, it will put tension in many muscles of the body such as shoulders, back, hands, glutes and feet.

Click here to know about Bulk Up Workout Plan to Gain Lean Muscle Mass.

Thrusters.

thruster

Thruster

Squats and shoulder presses are considered difficult exercises. Thrusters are twice as difficult as these exercises. In this exercise you can take advantage of both the squats and the shoulder press. This exercise can be done with barbell, dumbbell or kettle bell.

Targeted Muscles Groups.

Shoulders, triceps, back, core, hip and legs.

How to Do Thruster Exercise?

Step 1.

Stand upright while moving the chest, tilt the knees slightly. Make a square-like position while keeping the barbell on the shoulders.

Step 2.

Now bend your knees and rear the hips like the front squat and keep the back straight. Place the thighs parallel to the surface.

Step 3.

Now straighten the knees using a sharp force on the legs and come upwards.

Step 4.

During this exercise, do shoulder press exercises while taking the hands over the head.

Beginner.

3 sets of 8 reps.
60 seconds rest between each sets.

Intermediate.

4 sets of 10 reps.
45 seconds rest between each sets.

Advanced.

4 sets of 12 reps.
40 seconds rest between sets.

Footnote.

In this exercise you can take benefits of both the squats and the shoulder press. It can be done with barbell, dumbbell or kettle bell and mostly engage shoulders, triceps, back, core, hip and legs.

Click here to know about Tabata Workout Training and Its Health Benefits.

Compound Exercise Tips and Precautions.

Compound exercise is very beneficial and time saving. However, any haste or wrong technique can create problems for you during these exercises. To avoid injury or any stretch during exercise, you must keep the following things in mind.

It is very important to understand the steps thoroughly before doing any exercise. More caution is required during complex exercises such as thrusters or hip thrusters. In the beginning, instead of doing complex phases of such exercises with weight, practice them without weight.

Understand all the stages of exercise well and practice them with weight only after you become accustomed.

Such compound exercise, especially those that use weight, should be perform under the supervision of trainers. So that you do not make any mistakes in technique during exercise and are not afraid of injury.

Frequently Asked Questions. 

1. What is the difference between compound and isolation exercise?

The basic difference is, during Compound exercises we engage multiple joint which work on several muscle groups simultaneously, for example bench press which engage chest, shoulders and back. Whereas during Isolation exercises we basically target a particular muscle group and engage one joint like the bicep and triceps, for example, bicep curls which only engage the biceps.

2. Are compound exercise good for bulking?

Yes, compound exercise mostly engage multiple muscle groups which improve your strength and assist in bulking as well as such exercises work on several different joints and muscle groups at the same time. Which consist some effective exercise such as squat, deadlift, military press and bench press etc.

3. Are compound exercise good for losing weight?

Yes, in compound movements we generally engage multiple muscle groups which helps in burn more calories. As a result regular practice of compound exercise have been proved to be effective for weight loss. During compound movement HIIT once a week can increase intensity of weight loss.

 4. Can i do compound exercise everyday? 

No, if you are a beginner then you must practice compound exercise for two or thrice a week. Because in compound movement it is necessary to give at least 48 hours to your body for muscle recovery. Whereas, if you are in advance phase then you may add one more day for compound exercise in your workout routine.

Bottom Line.

Compound exercise is high intensity exercise as compared to other exercises, as a result you can burn more calorie. It also promote metabolism and muscle growth. Several joints and muscle groups are targeted at the same time during compound exercise. That is why these exercises are effective and time-saving.

Some exercises in compound exercise are also of elementary level, which can be done without any equipment. The body weight versions of these exercises have low intensity. On the other hand, the weighted compound exercise have more intensity, which helps to increase your strength and fitness.

The most noticeable thing is that these exercises should be done in the right way as well as with full care. It is also very important to maintain a balanced diet along with adequate rest.

Uttam - Author

Uttam - Author

Connected with a leading Defence Organization. Earned Degree from a reputed institution from Kolkata with 10 years of experience in the Fitness World.

Leave a Reply

Your email address will not be published. Required fields are marked *

Get Our Health and Fitness Update

Join Us
Loading

This will close in 24 seconds