6 Compound Exercises You Shouldn’t Swap Out


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4. Vertical Pull Compound Exercises. Vertical pulling exercises include pull-ups, chin-ups, and lat pull-downs.. These will knock out muscle groups in your back, specifically the lats, rhomboids, and teres major, but they’ll also give a. So, if you are serious about building muscle and strength, then you have to do compound exercises. Probably you already know how to perform most of these exercises, If not, then you definitely should, because if you do, you will get far better results from your workout.

Once you learn how to master each of these moves (and you will if you do. 1. The Best Compound Exercises For Legs. The Squat pattern is the most fundamental Lower Body Compound exercise for basic human movement..

If you could only do one exercise, the squat would be it. Believe it or not, everyone squats numerous times a day. Every single time you sit down and stand up you are squatting. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.

Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn’t add, so swap things up!

Daily Workout Schedul. By incorporating more than one body part in a team effort with compound exercises, you can push more weight than when you isolate a single muscle.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. There are numerous exercises that you can perform which are safer, better, and more time efficient than any of these. We have written an entire post on The Complete List of Gym Exercises Everyone Should Do. Or you can check out our FREE checklist on The Best Compound Exercises For Your Entire Body.

Isolation exercises use a single joint, and place fewer demands on your body’s recovery ability. Compound exercises build size, strength and power while improving athleticism. No form of exercise will allow you to build muscle unless your diet supports your training program.

Consult your physician before beginning any diet or exercise program. To help you make the most out of your time at the gym, here are the 13 worst exercises you should avoid—and what to do instead. 5 Common Exercises You Should Swap Out of Your Routine.

From leg extensions to sit-ups, here are the exercises you should. If you want to transform your physique for more muscle and less fat, there’s one kind of exercise you need to add to your routine: combinations. Combination exercises marry two exercises into one motion. These are not to be confused with compound exercises, which target more than one muscle group (or more than one joint). With that in mind, we are going to be reviewing 5 of the best compound exercises around for a bodybuilder, powerlifter or athlete.

SQUATS. Most bodybuilders have a love/hate relationship with squats. If you’re looking to build lower-body mass, there really is no better exercise out.

List of related literature:

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Maximal strength sessions should employ 4–6 compound exercises per session (e.g. back squat, deadlift, loaded prowler pushes, bench press, loaded chins), using 3–4 sets of 2–6 repetitions and loads ranging from 80–100% 1RM.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

One of the biggest fitness mistakes people make is underestimating the importance of compound exercises.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

I never varied the exercises, only the way I did them.

“Muscle: Confessions of an Unlikely Bodybuilder” by Samuel Wilson Fussell
from Muscle: Confessions of an Unlikely Bodybuilder
by Samuel Wilson Fussell
Open Road Media, 2015

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

• Stick with mainly compound exercises, those that require the use of two or more joints, such as shoulders and elbows (Push Up) or hips and knees (Squat).

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

For example, in this program you did side bridges, Pallof presses, and suitcase deadlifts before you attempted any rotational training.Those initial movements prepared your body to rotate properly when you did rotate.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

So one full round consists of the exercises done twice.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

These five exercises are by no means comprehensive.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

4.Perform Back Exercise 7 once or twice a week to remain fully flexible.

“7 Steps to a Pain-Free Life: How to Rapidly Relieve Back, Neck, and Shoulder Pain” by Robin McKenzie, Craig Kubey
from 7 Steps to a Pain-Free Life: How to Rapidly Relieve Back, Neck, and Shoulder Pain
by Robin McKenzie, Craig Kubey
Penguin Publishing Group, 2014

Alexia Lewis RD

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

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  • I’m having trouble keeping my front delts from doing most of the work during bench (flat). I’m only getting doms in the upper 1/3 of my pecs. Any advice?

  • on your sets and reps are you doing the same weight or starting with less weight then moving up to heavier weights or how does the change?

  • 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

  • For those who are in hurry ( thank me in reply ) ��

    1) bench press
    2)ohp ( over head press)
    3) pendlay row
    4) pull up
    5) squats
    6)dead lift

  • OK. What are the “6” exercises??? Pushing movements? Then there are a ton of pushing movements. Pulling movements? Lifting movements? Got that. Just name the six best top ultimate supreme compound exercises as state within your posting’s title. Try doing another video regarding the ultimate six. Thanks.

  • Fantastic instructionals on body building! Wish there had been someone like you around when i was a young man, anyhow, ur here now, and i truly appreciate you young man, great job!

  • Great, great and to the point.
    Many times you’re told to “do this ” or ” do that butt no details of the who whatt where when and why.

  • Just started both my teenage sons on a full body program almost identical to this. Both are super skinny (6’1” 135 & 6’4” 145) but after only 7 weeks now both have made noticeable gains even though the first 3 weeks or so were all about form. Here is a break down of the workout 3 days per week, usually mon, wed, fri.
    1. Squat 5×5
    2. Chin ups 5×5 if they fail to get 5 on a set they finish off set with inverted row AMRAP
    3. Flat bench 5×5
    4. Deadlifts 5×5 on Monday & Friday, Wednesday they change it to barbell rows
    5. Overhead press 5×5

    Super simple and seems to be working well. Adding weight most every week and now that they are more proficient with form we have started doing most of final sets to failure. Eventually we will switch it up to a push/pull/legs split or something but works very well this way for beginners.

  • Has anyone tried Custokebon Secrets? (do a search on google) We have noticed many amazing things about this popular fat burn diet plan.

  • Honest question here. You mention the importance of “volume”. I think i get that. You also mention the futility of “curling 20 pound dumbbells in the mirror”. So let’s say we’ve got a guy curling 40 pound dumbbells, 10 reps, 5 sets. Wouldn’t the 20 pound dumbbell guy achieve the same volume by either doubling either the 40 pound guy’s reps (to 20 reps) or sets (to 10 sets). Seems to me the same amount of weight will be lifted when it’s all said and done. So why is the 20 pound dumbbell guy at a disadvantage since the volume is the same?

  • Wanted to thank you for the tip on bench pressing. I have a shoulder issue that bothers me when I flat bench. I elevated the bench a little as you demonstrated and was able to bench with no issues. I was surprised that just a few inches of elevation made that much difference but it did. Definitely a like.

  • As expert, I do think Custokebon Secrets can be great way to lost a ton of weight. Why don’t you give it a chance? maybe it will work for you too.

  • 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

  • I was only doing deadlifts once a week and let me tell ya,buddy here isn’t joking about calorie burning, I burn anywhere from 5-10lbs just from sleeping, it’s ridiculous.
    (according to the weight scale)

  • Man, I recently discovered your channel and it’s one of the best out there! Everything beautifully explained with great essential details! Thanks alot for all these information! Keep up the great work, God bless

  • 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.

  • Next 12 weeks? These exercises should be your staple unless you have an injury that stops you doing something then look for an alternative. For example, I can’t bench without pain so I do push-up variations or floor presses.

  • 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.

  • Thank you Mr sir! You have a new sub in me wise sensei ���� but I have a question: I am so scared of getting bulky, not like a man but like the Instagram legging wearing sports girls. Is it true that if I lift reasonably heavy but do more reps I will avoid that? Your transformation is out of this world, bravo!


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

  • Subbed your from iqphysique right? On instagram i know alot but your telling the truth I had to teach myself and learn kinda the hardway injury etc now I offer free help in the gym for youngsters keep going bro��������

  • I’m noticing people more and more moving away from these exercises. I think it’s due to two things. First, most gyms would like to avoid liability at all costs. So, I can see them providing many more bench pressing and squat machines than freestyle barbells. And secondly, these exercises can be intimidating for novice lifters. Your form better be perfect when preforming heavy squats or deadlifts. So, they require some level of technic. Most people will walk by squat racks and plop themselves on a leg press machine. Never, realizing they’re missing out on the upper body benefits that the deadlift can provide. Compound moments are also more “real world” useful, IMO. The recruitment of multiple muscle working together to accomplish a task. As they were meant to. Great video. Keep up the good work.