Building Big Muscles Using Heavy Compound Exercises


Can Compound Exercises Build Big Arms?

Video taken from the channel: Massive Iron Steve Shaw


How To Build Bigger Muscles FAST with “Compound Exercises” (Big Brandon Carter)

Video taken from the channel: Brandon Carter


Top 7 Muscle Gaining Exercises Old School Version

Video taken from the channel:


How to Get Muscle Fast: Stick With These Proven Compound Exercises

Video taken from the channel: Weight Gain Network


10 Best Compound Exercises with Weights Build Muscle & Lose Weight

Video taken from the channel: GymRa

Good for your hamstrings, quads, inner thighs, lower back, rhomboids, and your traps. Just as with squats, deadlifts will also release a tasty cocktail of growth hormone, testosterone, and improve your nervous system. Overall, deadlifts will benefit all your muscles and make all other exercises you do easier. Power Up with BodyFit Plus.

1. Organize Your Training Split For Size. Rest and recovery time both become even more critical when you crank up the volume and intensity of a 2. Do Multi-Joint Moves Early In Your Workout. 3. Increase Workout Volume. 4. Choose The Right Weight. 5. Hit Each Muscle.

Many muscles are strained, large muscles are strained and this causes our cardiovascular system to be strained. All this makes our fat melt, just like a high testosterone level, which also makes our fat melt. So your key to rapid and massive muscle growth is heavy weights and compound exercises. Using a hands closer together width shifts the work to the inner pecs, along with more triceps involvement. Using a hands wider apart width shifts the work to the outer pecs, with less triceps involvement.

Perform the bench press on an inclined bench angled at 45-60 degrees, to work the upper pectorals more intensely. Compound exercises such as the squat and deadlift work your body using multiple joints and muscle groups. 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.

As a compound exercise the leg press trains all major leg muscles during the lift. The main muscles under tension are glutes, hamstrings and quads. The higher you place your feet on the platform the more glute activation you will get and the less work your quads will do. Bent-over row with triceps kickback However, compound exercises are unlikely to break down the muscle fibers in any one muscle group to the same extent that isolation exercises do.

This makes them ideal for someone whose goal is to increase lean body mass or build muscle strength all over. “Compound exercises are more full-bodied. Bicep curls are one of the most effective bicep building exercises. Take a five-minute rest after you finish your triceps workout so the blood leaves your triceps. Muscle pumps occur when blood enters your target muscle group.

Use an Olympic barbell for the barbell curls. Another benefit of using compound exercises over isolated is the fact that compound exercises and heavier weight loads will lead to a greater release of your body’s natural growth hormone: testosterone and IGF-1. This means more muscle building all over your body, arms included. Compound exercises are the best muscle builders, even for your arms.

The foundation of a big, muscular body comes from big, compound lifts, defined as motions that incorporate at least two joints. One example: the chinup/pullup. “The chinup is.

List of related literature:

Heavy, compound lifting is the absolute best way to build muscle and strength.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Making compound movesthe core ofyour workout program builds muscle and burnsfatbetter thanexercises thattarget specific body parts.

“Stronger, Faster, Smarter: A Guide to Your Most Powerful Body” by Ryan Ferguson
from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body
by Ryan Ferguson
Penguin Publishing Group, 2015

The conventional ways to build muscle are to perform big, compound lifts, such as squats and dead lifts, or to combine the super-slow approach and fast, explosive approach.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

The idea is simple: By spreading your structural exercises over two or three workouts (or, in the case of bodybuilders, five to twelve), you make sure you have enough energy to work as hard as possible on each of them.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

To achieve a whole-body workout in each session, perform eight–ten exercises in each workout that will train the major muscle groups across the whole body, by including three–four upper body exercises, three–four lower body exercises, and at least two core body exercises from the options presented.

“CSIRO Protein Plus” by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
from CSIRO Protein Plus
by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
Pan Macmillan Australia, 2019

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

I train a number of bodybuilders, and I put each of them through a strength-focused phase of training that is similar to the Maximum Strength Program, and the end result is always the same:Their muscles get bigger.

“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

Add other body-weight exercises and kettlebells as you get stronger.

“Mate: Become the Man Women Want” by Tucker Max, Geoffrey Miller
from Mate: Become the Man Women Want
by Tucker Max, Geoffrey Miller
Little, Brown, 2015

These techniques can then be integrated into a program of total-body strength and power exercises.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Think of each muscle as a mound of clay.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

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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  • What are some ways to lost crazy amounts of fat? I read loads of good opinions on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of fat. Has any one tried using this popular fat burn secrets?

  • people that don´t wanna pay (or can´t) for whey protein or createin will never get this big and this toned, these same people work hard and don´t eat donughts but to maintain strenght and size you gotta up your natural protein like chicken breasts, but there is enough fat there to ruin your “toning”

  • Couldn’t agree more with these statements. Everytime I see someone who is 30%BF with no discernible muscle tone or 125 lbs with no muscle at all doing machine circuits I wonder what they are hoping to accomplish.

  • I’m no expert and really don’t know a lot about building muscle but with these workouts in the video shouldn’t you lift slower instead of as fast as you can?

  • This guy don’t know what a squat is shut your at a wheel go to the bucket I did that at 2 Wheels for sets of ten plus you DO NOT WANT TO LOCK OUT WHEN YOU BENCH PRESS THAT WILL HURT YOUR JOINTS OVER TIME!!!!!!!!!!

  • I still will never understand how you constantly gain muscle without putting on any fat. No bulk /cut for you? You have to have amazing genetics. Of coarse 10 years of lifting has benefitted you a well.

  • Jesus mate, got over a million views so well done! But seriously I have no idea how you haven’t fucked your back with the Deadlift ��

  • [x] gloves
    [x] hyper-lockout on benchpress
    [x] straps for light deadlift
    [x] non-standard deadlift demonstration
    [x] clips off for benchpress, clips on for deadlift, clips off for squat
    [x] not breaking parallel on squat
    [x[ no bent over row, no overhead press
    [x] lots of anabolic hormones guise

  • That’s a Romania deadlift u ass clown or a good morning, u need to bend down and use your legs for the first part of the movement and then your back at the same time keeping your chest up head up and back arched

  • Why does everyone want everything so fast? Because they don’t really want to work for it and earn it. They just want the reward. This can be applied to most everything.

  • For deadlifting you shouldn’t start out in a sitting on a chair stance… this will put strain on your back which could cause an injury

  • hello can anyone please answere me it means a lot for me > i train for almost 7 months now and i was doing isolation exercices but i didnt see alot of results ( so i wanted to try some campound exercices and in campound exercices i work all muscles together do i need to eat more cus i work all muscles together i mean im already eating alot but it is ok to work all muscles together using campound exercices or it will make me lose gains? please answere me guys / i talk alot hah ����

  • bruh, the deadlift was completely wrong. the grip should be shoulder width. legs should be bend and the initial and final movement should be by the legs, NOT the back.

  • hay m8 i don’t mind these fullubody workouts, bit of a split freak but your body is 100% from this routine or not cause how can i trust knowing certian muscles not being hit from every angle and i know cant do every compund in short time but ive seen some mucles not being train altering my look like ive had gaps?

  • I advice new gym goers not to follow through with this form. Compound exercises are spot on, this will build thickness and volume in terms of muscle mass. but you will snap your shit up if you do it the way this guy has demonstrated.

    chestgrip way to wide, so much tension on your shoulders especially if you’re going heavy, also whats up with the locking out your elbows at the top with so much exaggeration 

    deadliftyou to need be in almost a squat position to begin with, tense your upper body, abs, and grip on the bar and use your LEGS, NOT YOUR LOWER BACK TO STAND UP, similarly go back down in the same controlled fashion bending YOUR KNEES AND NOT YOUR LOWER BACK.

    squatsagain you’re killing lower back you’re about to hurt yourself or someone else. not going low enough you should use your legs to squat all the way down into a SQUAT POSITION and use your legs to push yourself back into standing position.

    pull ups look alright.

    dips don’t look too bad but your dip youre mainly hitting just your tris and front delts. there are different variations of dips you can incorporate but I wouldn’t advice a beginner to start with the dumbbell in the feet thing. it’ll be hard enough just getting the dip.

    all in all 10/10 for correct exercises
    1/10 for poor form and spreading potentially harmful techniques

  • Hello I’m 19 year old boy.
    I’m going to jym from 3 months.but my musscle is Thin. which protein powder can I take for build muscle.please tell me

  • You didn’t even hit parallel on squat. I’m not one of those people who thinks you need to go full fucking limbo, but atleast parallel.

  • All the right exercises to do but you showed absolute shit form in this video. People are going to watch you and copy that shit. Your deadlift was the worst.

  • i have a question withe the squats is that bad for your back if you don’t bend your knees. ya know kinda like liftin heavy bags at the airport and stuff?

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you’ll discover an awesome tips about how exactly you can lost crazy amounts of weight. Why not give it a chance? maybe it’s going to work for you too.

  • 2nd day in a row that I do this “10 exercises with weights” videos and I am so happy. I’m coming back to exercise after a long break and I feel that these videos are just hard enough and not too long so I can regain my strenght without having to stop during the video. Thanks again for the amazing work!

  • Squats in a smith machines, that’s about as old school as an Iphone 10. Though what should I expect. Judging by his appearance, I started lifting twenty years before he was born. If you want real old school, go to the old guy. Not some kid.

  • In pretty new to working out but I am honestly wondering how you got arms that big doing your bicep curls like that? I could be doing it very wrong but don’t you need to actually extend your arms and then curl them?

  • This was great, thanks, I been tryin to find out about “cardio and strength training routine for women” for a while now, and I think this has helped. Have you heard people talk about Seyliana Strength Salgado (do a search on google )? Ive heard some extraordinary things about it and my brother in law got great success with it.

  • You don’t need to buy any supplements to see quick gains. In fact, you can get Apex-XL which enhances lean muscle gain, strength, endurance and much more for FREE. I’ve been using it for 3 years now and I’ve transformed my body from a skinny boy to a hardcore bodybuilder. You can request your free bottle here (shipping is U.S. only):

  • I just hate when I finish a monster workout cuz I want to do more the next day but the most I can do is lightweight and I have to wait to do more for several days. It sucks but I make gains.

  • How many times a week would u recommend doing the same compound work out. For example..

    I do back and lats once a week and that shit leaves me sore for like 4/5 days lol

    Thank brah

  • To everyone on here with negativity: FUcK OFf. Mike is trying to h3lp ppl who are just beginning. I for one found this video very helpful. Take what applies and leave what doesn’t. Negativity will ruin you.

  • It’s funny because he had the most successful fitness channel, getting milions of views and he is recommending the smiths machine? lol

  • Cheers for the Video clip! Excuse me for butting in, I am interested in your thoughts. Have you heard the talk about Parlandealey Muscle Expansion Process (just google it)? It is a smashing one off product for learning how to build muscle faster minus the normal expense. Ive heard some extraordinary things about it and my mate finally got astronomical results with it.

  • Don’t lock your arms out fully doing pull ups. There is significant strain on the tendon when the limb is at its fullest extension. If you are experienced and your tendons are strengthened in that area, you’ll be ok… but if pull ups is new to you or you find them hard, locking your arms out WILL give you tendonitis. That will put your arm out of action for a significant time. Especially if you keep training with it.

  • Is it true a bench press with dumbbells is better for you compared to using a barbell? I think I’ve seen that the barbell being straight forces you to lift in an unnatural position.

  • Brandon! Love the way you explain shit:D Never missed a single video, youre the best, we all take so much from you. Respect Big Brandon

  • if you haven’t got enough strength in your arms you can find dips and pullups extremely difficult, almost impossible in any realistic way, that’s why a lot of guys work on the targeted muscles in their arms before they are strong enough to do them.

  • Just simply Google “sowo hope site” and you’ll find the best weight loss program there is or ever had been. That helped me to drop 5 lbs and I’m still dropping weight. Good diet. I hope you will love it and achieve great results soon.

  • Bicep Curls are effective to a certain extent. Doing 2-3 sets of Bicep Curls, 2-3 sets of Hammer Curls, and 2-3 sets of reverse curls once a week, is more than enough!!! But in all honesty, curls are not the best for bicep development. If you have a pull-up bar, perform close grip chin-ups. It is a compound movement and is seriously the king of bicep exercises. Hope that helps you my man.

  • My cousin introduced me to the weight loss plan called “lyly amazing guide” (Google it). This is a diet plan that truly works. At first I was a bit skeptical but also in couple of weeks I’ve already shed over 14 pounds. Google it to learn more.

  • When doing pull-ups you should not lock the elbow at the bottom of the movement. This is hard on the joint. you should have tension on the lats and arms at all times. This will yield better results and release hgh.

  • Aren’t you supposed to do one body part per day and not mix and match? And aren’t you supposed to lift slow and precise when building muscle? Why does every trainer/youtuber say completely different things about diet, technique and routine etc. Y’all are confusing as fuck

  • It’s not good for taller guys to go low on squats guys for the reason of knee angles. Might be OK if you have great flexibility but most don’t

  • Appreciate video content! Excuse me for butting in, I am interested in your opinion. Have you heard the talk about Millawdon Fast Strength Trick (Sure I saw it on Google)? It is a great one off product for mastering workouts for blasting body fat and building lean beach body muscle minus the normal expense. Ive heard some decent things about it and my mate finally got excellent results with it.

  • Not starting a war-discussion here but that 3rd exercise is really bad for your spine man. Gaining muscle is one thing, spine surgery is another… Might wanna consider that.

  • His back movement is all wrong doing those squats. And in the other exercises his reps are too fast and momentum based. Why is it that whenever I watch this guy it seems like hes full of shit?

  • these exercises r best for weight gain but shld b followed twice in a week if u r on advance level nd thrice if intermediate level

  • Very easy and fastest way to build muscles with Sunestron.. I have also using that Sunestron for years, imo this is about as good as it gets as far as legal anabolic steroids go.. but tht’s the cool thing this stuff is legal. and i like that it’s made in the USA.

  • My body looked exactly like his back when I was 35 years old. I’ll be 50 next year and I stay motivated for a short time and then I quit. I grew up idealizing Serge, Sergio, Arnold, and Lou. This video is on point. I used free weights and these exercises and it worked!

  • Squat Bench Press Deadlift Overhead Press Bent Over Row Dips Pull Ups that’s the right list you don’t really need shrugs when you deadlift, row, ohp heavy, for arms close grip bench and dips will take care of your triceps, underhand grip for rows and pull ups will build that monster biceps

  • That was 8 exercises. Is it best to do all 8 one time then go back 2 more times like a circuit workout or just knock all 3 sets for each exercise all at once with more rest in between?

  • my chest workout for offseason muscle mass gain is 5 exercises. 4 of them are compound. i have got greater results than the girlass isolation moves. i just do one isolation at the end and before that all my compounds are 6-8, 8-10, 12 and 8-10 reps

  • I’ve heard compounds movements are terrible for you, squats and deadlifts makes you get herniated dics and compresses your spine. Dips/the press ruin your shoulders. Machines are the way to go if you don’t want to be in a wheelchair at 60 like most bodybuilders (Ronnie Coleman. etc…)

    Maybe I’m wrong since I’m a beginner, but from a scientific standpoint, compound movements destroy you.

  • Dude! Thank you!!! I’ve been trying to figure out what to do to gain some muscle and thanks to you it’s become easier. What is your routine like if I can ask and do you go up in weight with each set?

  • I threw out isolation exercises completely. They always gave me definition but never size. For me they’re a waste of time and I don’t bother with them. Compound is where I got size and I don’t care about fine tuning.

  • When it comes to eating healthy, you have to never fall victim to modern fad diet plans. Extreme diets undoubtedly are a threat for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate quick weight loss, these kinds of diet plans are never a long-term solution for your weight problem. You should search Fenoboci Diet Plan on google search engine since it isn’t just another fad diet where you starve yourself.

  • Thanks for the advice!Is this program good one say pushing movements the other pulling?By the way can you give me more examples of compound movments?

  • Thanks for this video. I’ve been working out for 2 months now and i’ve made my own compound exercises only. Finished back/biceps yesterday and my whole body is sore. Abs, chest almost everything from them pull ups man

  • Great video man. Subscribed. Will pull ups help help to get those wide upper back muscles, wings i think there called? (Im a noob)

  • By the way, you have an EXCELLENT physique.  Good genetics, hard work and strong diet really shows on you.  You must burn a hell of a lot of calories.  YOU ARE my motivation!

  • My cousin laughed when I told them I was gonna lose fat with just implementing Fenoboci Diet Plan, but after I showed them unbelivable results after I used it they’re begging me to share with them about it. Of course I won’t let them know the detail about this diet plan, hahaha

  • Building strength in the basic compounds is essential to a solid foundation. But 16-17 in arms isn’t impressive even for a natural at 15%  With arm work you would definintely bring them up over 17 and maybe even to 18. 

  • Squat knee explanation……that i like it….great videooo…….i have ectomorph body type…and i tryng to make shape to convert into mesomorph….MY QUESTION IS: can i do all these workout a day…or can i want to split it….

  • you’re killing me bro “im doooin cable crossovers, bitch get the fuck out of here” i fucking rollin man, advice and comedy one stop shop

  • Ok so I’m fat…I know right now I can’t do the dips or pull ups, is there gym equipment (machines) that I can use to supplement until I gain the strength to do those exercises?

  • dude what would you say is the best exercise for getting swole on the abs? because as far as i know, theres no compound way to work your core, just isolations like situps etc

  • Bullshit.  People do get big using machines.  We have all seen it happening in the gym.  Yes they do compound exercises too, but anything that stresses the muscle will force it to grow.  

  • toning CAN be achieve from stimulating myofibrillar hypertrophy via strength training.. i am not in any way an expert on this but i know this to be true from experience and plenty of research.. it is actually muscle fibre growth and creates dense, hard muscles..

  • I’ve been researching into techniques for jumping higher and discovered an awesome resource at Enyeto jump plan (check it out on google)

  • Hiya, is it better to do the one exercise with 3sets of 8 reps and then going to the next exercise one or 8 reps of each then changing to the next workout etc and doing 3 sets of the entire circuit?

  • What is the best product or brand to lost lots of fat? I read a lot of good reviews on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of weight. Has any one tried this popular lose weight methods?

  • How is this guy so famous? He is six pack abs guy without abs, cant train with proper form, he always presents limited or not 100% correct informations and I dont see much charisma behind him. Not mentioning his “magic beans”….

  • Your honestly my insparation for the body i wish i could meet you in person so it would be a lot easier than having to do it on my own keep it up tho man thanks a lot!

  • I am 15 and I was fat asf then I went to a gym with all machines except some free weights and I am “swole” wtf I am mean this dude is big but I am big for my height and shit �� so I mean machines work if you do them right

  • An easy gainer will gain big,huge arm size with compound exercises. A hard gainer will not get huge arms with compound movements only. His arms will get larger but they will be proportionately smaller than the rest of his body.Usually hard gainers have the worst genetics for building arms.Therefore hard gainers need to include a good amount of isolation arm work together with their compound exercises.

  • never had good growth on arms doing isolation stuff i moved to powerlifting and strongman and gained 2 inches on my arms within 6 month naturally

  • Compound exercises are still totally underrated. After years at age…  I started compound movements. Much better than isolation exercises which have a right to exist.

  • I used to do a silly split routine but since moving to starting strength with no extra exercises, my arms have grown much better and are looking (and feeling) stronger than ever. Dead lifting will make your arms strong!