The 12 Best Compound Exercises (Train Efficiently)

 

Top 6 Compound Exercises for Total Body MASS

Video taken from the channel: musclemonsters


 

The ONLY 7 Exercises You Need for Mass

Video taken from the channel: musclemonsters


 

The Fastest Way to Get Stronger (WORKS EVERY TIME!)

Video taken from the channel: ATHLEAN-X™


 

The ONLY 7 Exercises Men Need To Build Muscle

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

BETTER RESULTS With Compound Exercises?

Video taken from the channel: THENX


 

Compound exercises The only 7 exercises you need

Video taken from the channel: Brix Fitness


 

The PERFECT Workout to Lose Weight (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


 

Top 6 Compound Exercises for Total Body MASS

Video taken from the channel: musclemonsters


 

BETTER RESULTS With Compound Exercises?

Video taken from the channel: THENX


 

The ONLY 7 Exercises You Need for Mass

Video taken from the channel: musclemonsters


 

The Fastest Way to Get Stronger (WORKS EVERY TIME!)

Video taken from the channel: ATHLEAN-X™


 

The ONLY 7 Exercises Men Need To Build Muscle

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

Compound exercises The only 7 exercises you need

Video taken from the channel: Brix Fitness


 

The PERFECT Workout to Lose Weight (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


Muscles trained with the benchpress: Pectoral Triceps Deltoids Rhomboid (Back muscles) Abs Pretty much every muscle in your upper-body. Generally, the more complex a body part, the easier it is to work with compound lifts. On the other hand, simpler body parts, like calves and biceps, are stressed best with isolation exercises. Here, we offer you a guide to making every body-part routine a team effort.

COMPOUND BASICS. A compound exercise engages more than one body part. Deadlifts are the exercise that will train most of your muscles. Reps and Sets. Do 3 or 4 sets and a rep range from 10 down to 6 reps.

To many, leg day is a science. When you want to use our best compound exercises to get shredded and to cut body fa. Deadlifts 6 Sets x 6 Reps Front Squats 6 Sets x 6 Reps Superset: Leg Extensions/Split Squats 4 Sets x 12 Reps Superset: Leg Curls/Snatch-Grip Deadlifts 4 Sets x 12 Reps.

“Combination exercises give you more bang for your workout buck—working double the “It also can make your routine more efficient and cut your time in the gym in half.” Do 10 to 12. 12 No-Equipment Exercises Top Trainers Swear By. Compound movements are exercises that engage more than one makeup looks, skin-care advice, the best beauty products and tips, trends, and. Experts agree that not all exercises are created equal.

Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels. While isolation exercises are great if you’re wanting to target and see progress on a particular part of your body, there’s no doubting that compound exercises are more efficient, particularly since you’ve only got 45 – 60 minutes to make the most of the gym. Both exercises are great.

WINNER – BENT OVER BARBELL ROW. So there you have it! Get your butt in the gym and start training! And get excited about your best gains ever! If you want to share, or have any questions, I’ll be happy to help you below in the comments section.

Train With Intensity! Mark. Reference: [1] ACE Study Reveals Best. Mark Allen’s 12 Best Strength Exercises. Mark Allen’s 12 Best Strength Exercises.

By Mark Allen; I have boiled the program down to what I consider the 12 key exercises to develop overall body fitness for a triathlete. The workout is done twice a week throughout the year, and each session takes about 45 minutes. (2 x 12) Note: To.

List of related literature:

These exercises are prescribed for 3 d per week on nonconsecutive days.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

In general, it has been recommended that children and adolescents strength train 2 or 3 days per week on nonconsecutive days and perform one to three sets of 6 to 15 repetitions on 8 to 12 exercises that focus on the upper body, lower body, and midsection.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Some will go so far as to say that other exercises are not even necessary because the few compound exercises engage the entire body and do so in effective ways.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

For the athlete, these exercises can be an indispensable tool.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

75 comments

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

  • Hey I just want to say your video is very very too much good enough �� I hit the subscription button from the first video I see on your channel! It’s the first time I do that! ��

  • I have small kids and my husband works the night shift so I don’t have a way to make it to the gym. Trying to figure out a way for some of these exercises to be able to do them at home.

  • Awesome video! I only do the following lifts:

    Dumbbell and Barbell Presses
    Dumbbell and Barbell Rows
    Squatsback and front
    DeadliftsConventional, sumo, Romanian, stiff legged
    Cleanspower and hang
    Pulls Ups
    OHP
    Push Ups
    Dips
    Snatches

  • Hi. I came back to review this video and I want to say thank you for making this so plain.
    What a wealth of knowledge. This is so appreciated.
    Thanks for sharing

  • Hi Chris) I’m from Russia, and I want to say a big thank you to you!) You are the one I’m looking for!) I hope the interpreter translated correctly =)

  • Dude, i appreciate your content, you are legit and a great coach. But no way in hell can a fat or outta shape guy do those 10 rounds of push&pull + moutain climbers.

  • I think you get more benefit than a cut and dry 30 seconds on and 30 off. cutting the k cal output just to the duration of the exercise. Your heart dont rest, it catches up, all the while working. So you are in my opinion getting a lot closer to the full k cal burn, I think Jeff was being conservative on the statements here. Great Vid.

  • 0:40 *(guy in the blue at squat rack)
    Gosh these 10s are killing me
    0:42 *(narrator casually picks up what looks like 135lbs and curls)
    0:43 *(guy in the blue at squat rack)
    So you really just gonna curl all that weight huh? Man you are something else
    LMAOOOOOOOO

  • By the end of the video, I lost it all, the sequence, what to do on which day.. Please provide the sequence in a gettable way so that amateurs can undrstand, tq

  • Stationary bike moderate effort helped me burn 5 kilos in 4 weeks. I cycle 30 minutes daily. I am also eating fried chicken once in 2 weeks, rice twice a week. I started from 94.4 kilos obese and now standing 89.7. Of course, green tea is a regular friend mix with lemon and ginger. Once I reach 85 kg then I will focus on building muscles.

  • Hi Jeff, Im about to start your awesome workout! The problem is: Ive gone through a phase of being sick, thus I lost a lot of muscle mass and tissue, and I dont think Id be able to use a lot of weight on each of the power exercises such as barbells and press ect. I really am afraid of getting injured. What are you suggesting me to start with weight wise? Thanks a lottt ❤

  • This still surprise me, how a lot of people are not aware about Custokebon Secrets, despite the fact that many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost lots of weight with it without starving myself.

  • How are the pushups falling into LEG DAY?

    Also…if you wanna lose weight
    Its coz your fat
    And if ya fat
    Your heavy
    You wont wanna be doing lunges or skipping if your a heavy fatty are ya? ����‍♂️

  • I must say I’ve been doing compound works for the last 3 months watching what I eat and I’ve dropped from a suit size of a 56 regular down to a 50 regular. I drink nothing but water as well. Along with jumping rope

  • To get the best results from what I heard you have make a MEN which is acronym for Mindset, Exercise and Nutrition to get where want to be but you don’t stop after you care so you revert back the way you were

  • I don’t attempt pull ups because of embarrassment… I been back in the gym for close to 2 months now. Been on and off all my life since highschool. I’m 25 now and I’m getting strong af. Yet I don’t attempt pull ups because I want to be able to do them without weighted help

  • hi jeff, i recommend gramarly to you, it helps you be able to not talk about a simple thing for 10 minutes.
    just say the damn sets and reps!!!

  • I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff �� (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

  • ATHLEAN-X is literally the Best Weight Loss vlog. I’m also gratefull i found @t,it help me a lot to lose weight. Hope this method to help others too.
    @t

  • Great Jeff! I learned a lot from your videos. I did workout every day, since April 02, 2020. Now on August 02, 2020, I lost almost 40 lbs in 4 months!!! Please check: https://youtu.be/5urcknbrZS8

  • Elliot Hulse would say deadlifts and dips; front squat and chin ups. I say kettlebell swings and deadlifts, muscle snatches, dumbbell squats and Farmers’ Walks.

  • I think you get more benefit than a cut and dry 30 seconds on and 30 off. cutting the k cal output just to the duration of the exercise. Your heart dont rest, it catches up, all the while working. So you are in my opinion getting a lot closer to the full k cal burn, I think Jeff was being conservative on the statements here. Great Vid.

  • I really doubt you can do 10×10 with the same weight @ 80% of 1RM.
    I can do 3 Sets and have to lower it for the rest. But I’m just working through all 10 sets with muscle failure each set, so I guess this is what he means anyway.
    Even German Volume Training is 90sec pause and 60% of 1RM.
    But it would be nice if Jeff explains how he has meant it…

  • Hi good day. I started this workout recently. It is super hard! Have a quick questionwe are doing all ten sets of the resistance exercise before moving onto the other two that we alternate right? ( As opposed to alternating all three exercises?) Thanks for the clarification

  • I can’t seem to do the db pushup rows bec my dumbells are all round and they keep rolling away in the middle of the workout. Esp while doing the rows. Any tips or alternatives that’d might help?

  • GM Jeff! I watch your videos religiously. I have learned the basics of proper form to safely execute any workout and how to maximize each set. I do watch one other you tuber, but working out safely and effectively comes from your videos. You have a wealth of information that really helps you not only to make the right decision in terms of eating clean, but to also workout effectively. After losing weight I wanted to change out workout routines so I began following your Perfect home workout and was able to complete max sets. It killed me. Thank you for all you do. Every video you make has had an impact on me and how I developed my understanding of making it a lifestyle.

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of fat? I notice a lot of people keep on talking about this popular lose weight secrets.

  • Hello ladies & gentlemen..
    I have question, can I replace the barbell with dumbbells for all the exercises, because I train at my home, and I only get a pair of dumbbells, thanx in advance

  • People also need to realize that resistance training as with weights that the calorie burn continues throughout the days following as the body will use up calories to repair the muscle. You’ll actually be burning even while at rest.

  • Hi that’s great but if your at home in a lock down how do I do some of these with resistance bands some are self explanatory like squats. But dumb bell press ��not so sure with a resistance band?
    Can you do a video explaining how to get the same work out with bands over a week please.!!!!

  • Does Custokebon Secrets really help to lost a lot of weight? I have read numerous good stuff about this popular weight loss diet plan.

  • Any one tried the Custokebon Secrets (look on google search engine)? I have noticed several amazing things about this popular diet plan program.

  • I’m overall strong but my core is the weakest thing on my body and it shows when I get fatigued and lose explosiveness during a basketball game

  • Dois this for 30 days. + Thursday and Tuesday i am doing little cardio + abs
    +Not eating TOO MUCH, just what I need
    Ill edit everyday
    I am 15 years old
    DAY 1 ✅ I haven’t seen much development yet. JUST KIDDING haha
    DAY 2 ✅ Motivation is high, let’s go.
    DAY 3 ✅ Almost died haha got it
    DAY 4 ✅ Easy lets do it
    DAY 5 ✅ Easy
    DAY 6 ✅ Core day super easy
    DAY 7 ✅ nothing to do Haha rest day
    DAY 8 ✅ Got it, I see some differences in my abs, not too much
    DAY 9 ✅ Lets get it
    DAY 10✅ LEG DAY OMFG, RENEGADE ROWS WITH PUSH UP IS IMPOSSIBLE, my shoulders CRU
    DAY 11✅
    DAY 12✅
    DAY 13✅
    DAY 14✅ Rest day
    DAY 15✅ I see difference yes, more 15 days and I think ill already be satisfied
    DAY 16✅
    DAY 17✅
    DAY 18✅
    DAY 19 ✅
    DAY 20✅
    DAY 21✅
    DAY 22✅
    DAY 23✅
    DAY 24✅
    DAY 25✅
    DAY 26✅
    DAY 27✅
    DAY 28✅ Im looking way better

  • Skip to 5.10

    Bench/horizontal push
    Overhead/vertical push
    Rows/ horizontal pull
    Lat Pull/ vertical pull
    Squat/ legs push
    Deadlift/legs pull

  • In order to maintain pliability and mobility. How often should one foam roll? Also just bought my 1st workout program Max Size. Loving it so far, just finished week 1!

  • Hi Chris) I’m from Russia, and I want to say a big thank you to you!) You are the one I’m looking for!) I hope the interpreter translated correctly =)

  • Full squat, deadlifts, barbell row, bench press, overhead press, lunges, farmers walk. Bicep/felt: barbell curls, dB lateral raises. Who here does Strong Man 5×5.

  • Mannnn I really appreciate this video I’ve been trying to get back to the old me just didn’t know where to start but this definitely helped me a lot

  • This can be even simpler. Eliminate leg press and walking lunge. Check out SrongLifts 5×5. It’s free and I don’t work for them. I made a great deal of strength progress while working on perfecting form in the early stages of the program.

  • Mate, ya don’t need leg press or lunges. And really your bonus of pull ups should be a stapple not an after thought but everything else i agree with 100%��

  • Ok, but what would be a good combination of these schedule-wise?
    Like reps and sets, which days to do what, and any other exercises thrown in?

  • My friend laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, haha

  • To get the best results from what I heard you have make a MEN which is acronym for Mindset, Exercise and Nutrition to get where want to be but you don’t stop after you care so you revert back the way you were

  • Me:
    Variationsbarbell, dumbbell, calisthenics, and bands. Pulleys are good too but dont have

    Incline/flat bench
    Rows
    Squat
    Deadlift
    Yoke walk
    Muscle ups

    Injury prevention-
    Face pulls
    Weighted hip thrust for the booty.
    Theraband for golfers elbow and tennis elbow.

    What else I would add.
    Slam ball throws
    Doing those wavy rope things
    Split wood
    Box jumps
    Long jumps
    Swimming
    Sprints on grass.

  • Need a few fat burning exercises that don’t require putting weight on feet or elbows. I know that is a challenge. I use to walk, jog, do squats, jump rope, lift light weights, none of which I’m able to do now d/t plantar fascitis and swollen elbow joints after injury. Thanks for any suggestions!

  • I run half marathons, can squat 70 kg(my bodyweight), can deadlift 90 kg, can bench press only 30-35 kg. Upper body is the weak link. Can pushups 10-15 Continuesly with good form.
    Main concern is pull up, which I can t perform even once. Not able to do pull up even 1.can anyone guide.

  • So do I do all of these exercises in one workout? I know some people divide between upper body and lower body, and I’ve tried that myself, but it always feels like I haven’t done enough, like the pacing is too slow.

  • I only have access to limited equipment. I have 147.5kg Olympic weights, 20kg bar, half power rack with chin up bar and one 12.5kg dumbell( can add more weight if i sandwich an Olympic plate or 2). My standard workouts consist of, bench press, squats, cable rows and pulldowns, bent over rows, overhead presses, light dumbell work due to only having one. And accesory work like curls, triceps pull-downs, setups and press ups.. all rotated on a 5 day split, i also use the treadmill for 20mins after a workout… what am I missing to improve my workouts?

  • I can’t seem to do the db pushup rows bec my dumbells are all round and they keep rolling away in the middle of the workout. Esp while doing the rows. Any tips or alternatives that’d might help?

  • The millitary press is not good when you reach a state you cant longer lift higher. Also is higher in risk to injuries. Dumbells for shoulders are the best.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-lose-weight

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • In order: 3 sets, 10 reps
    1. Press ups with diamond press ups (preferred compound for triceps)
    2. Deadlift
    3. Bent over row
    4. Squat
    5. Military press
    6. Plank: 3 sets, 30 seconds
    7. Chin ups (preferred compound for biceps)

  • Not a helpful video. Iso comes before compound in principle. Not everyone NEEDS “compound” movements. For some, “compound” movements start to become CP battery training which will get them ZERO results. Iso Iso Iso before anything. Once you get good here, then progress to something a little more complex.

  • Too much emphasis put on ego lifting… bodybuilding is about fatiguing the muscle not lifting the weight! Moving heavy weights and not showing any muscle doesn’t make any sense… it makes you a weight lifter… I’m not a weightlifter!

  • This was a damn good no nonsense video. I do most of these (not lunges though since my balance is shit), but in case there are newbies in the gym, I’ll definitely point them to this video.

  • Great Jeff! I learned a lot from your videos. I did workout every day, since April 02, 2020. Now on August 02, 2020, I lost almost 40 lbs in 4 months!!! Please check: https://youtu.be/5urcknbrZS8

  • Hello ladies & gentlemen..
    I have question, can I replace the barbell with dumbbells for all the exercises, because I train at my home, and I only get a pair of dumbbells, thanx in advance

  • Should I do all these exercises when I workout? Or split them into two days? Should one day be all push exercises and one day all pull?

  • THERE IS A PUMP AT THE BASE OF THE SPINE AND AT THE TOP. COMPOUND MOVEMENTS ENGAGE THIS TO PRODUCE LIFE FORCE ENERGY. ISOLATED LIFTING IS COMPLETELY POINTLESS. COMPOUND MOVEMENTS ARE LIFE.

  • Too much emphasis put on ego lifting… bodybuilding is about fatiguing the muscle not lifting the weight! Moving heavy weights and not showing any muscle doesn’t make any sense… it makes you a weight lifter… I’m not a weightlifter!

  • Hey I just want to say your video is very very too much good enough �� I hit the subscription button from the first video I see on your channel! It’s the first time I do that! ��

  • I have a busted foot and cant put any wieght on it at the moment. I’m trying to lose wieght I’m working on my nutrition but I’m also lifting weights do you have any tips?

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I must have tried every weight loss system that was available, but eventually not one of them made it easier for me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets because my friend who told me great things about it and so far to date I’ve effectively dropped 15 lbs within 3 weeks!

  • Replace lunges with pullups (weighted if possible). Now your list is golden. The real “bonus” exercise would be dips (weighted if possible). Weighted dips are superior to bench if you’ve got the form and shoulders for it.

  • While i agree that these muscles are important, nothing looks worse than big a4ms, chest and shoulders with a scrawny upper back and a pencil neck. That’s why anyone who doesnt take your advice and train the other muscles runs the risk of looking like that douche from Jersey Shore who weighed about 165 with 17 inch arms and a 14 inch neck. That sort of look is actually less intimidating than a guy with a 18 inch neck and 15 inch arms. The ideal would be a 19 inch unflexed neck with 19 inch pumped and flexed arm. Or 17 and 17, 18 and 18, 20 and 20 but you get the point. Athletes have big necks and traps to compliment the arms, delts and pecs. If you are overdeveloped in the beach muscles wirh shitty back, forearm and neck development the upper body looks weak. Obviously glutes, hans and quads are also critical if you have a heavily developed upper body. Although huge bodybuilder calves aren’t necessary, chicken legs or the calves the bow out and look springy with no muscle are also silly looking. Being balanced is most important although i have never seen a guy with massive shoulders and a great back that didn’t look impressive

  • Hi Jeff, Im about to start your awesome workout! The problem is: Ive gone through a phase of being sick, thus I lost a lot of muscle mass and tissue, and I dont think Id be able to use a lot of weight on each of the power exercises such as barbells and press ect. I really am afraid of getting injured. What are you suggesting me to start with weight wise? Thanks a lottt ❤

  • 0:40 *(guy in the blue at squat rack)
    Gosh these 10s are killing me
    0:42 *(narrator casually picks up what looks like 135lbs and curls)
    0:43 *(guy in the blue at squat rack)
    So you really just gonna curl all that weight huh? Man you are something else
    LMAOOOOOOOO

  • Hey I only have short time to workout I work in a warehouse. Lifting boxes out the truck almost everyday. So my question is if I choose just to deadlift only how many x a week should I do it and what reps and sets?

  • I’m overall strong but my core is the weakest thing on my body and it shows when I get fatigued and lose explosiveness during a basketball game

  • Really, no pull up and dips?
    Weighted dips are great for chest, front delts and triceps
    Weighted pull ups are great for back, rear delts and biceps
    I could also add facepull and plank too.
    In the end 10 or 11 movements are enought for this job.

  • Dude, i appreciate your content, you are legit and a great coach. But no way in hell can a fat or outta shape guy do those 10 rounds of push&pull + moutain climbers.

  • You did not list 6 “Exercises” like the title says. You just listed 6 movement types. The title is inconsistent with the content.

  • Skip to 5.10

    Bench/horizontal push
    Overhead/vertical push
    Rows/ horizontal pull
    Lat Pull/ vertical pull
    Squat/ legs push
    Deadlift/legs pull

  • I think you focus to much on strength. Not that strength and hypertrophy aren’t linked but I’m bigger and leaner than you and I can probably lift half the amount as you can, I never focus on strength.