5 best compound exercise for muscle gain

Also read Calf : 5 best exercise for muscular Calves

In this article we will talk about "5 best compound exercise for muscle gain".

Compound exercises are those exercise in which multiple muscles or muscle groups are engaged at the same time, like when you perform deadlift, it targets your several muscles like hamstring, glutes, hips, abdomen, Trapezius.

Compound exercise hits more than one muscle or muscle group which helps gain muscle mass more effectively.

So as we know compound exercise is totally different from isometric exercise, in which particular muscle or muscle group constricted by exercise. compound exercise are differ from isometric and isotonic exercise

Here we present 5 best compound exercise for muscle gain

1. Deadlift

It is one of the best compound exercise.
Deadlift can add strength and muscle mass to the back.

How to do

Stand straight with feet shoulder width-apart. bent down your knees and keep your back straight and grab the rod with mixed grip. keep your shoulder down, now fully extend your legs and pull the bar up, it should end up standing straight with the barbell held at your waist height.

Set- 3
Rep- 8-10
Rest- 60 secs

5 best compound exercise for muscle gain, deadlift

2. Bent-over row

Bent -over row targets the lats, traps and rhomboids.

How to do

Stand straight feet shoulder width apart in front of barbell. lean forward at the hips until your
torso is about parallel to the floor, now grab the barbell rod slightly more then the shoulder width. now row the barbell, pull with your elbow until barbell touches your abdomen.

Set- 3
Rep- 10-12
Rest- 60 secs

5 best compound exercise for muscle gain, Bentover row

3. Bench press

One of the most popular and effective exercise for chest. it targets the chest, shoulder and triceps.

How to do

Lie down on your back on the flat bench and grab the bar wider than your shoulder width. now bring the bar down toward the chest as your breath in, pause here for a couple of secs and push the bar toward the ceiling slowly as you breath out.

Set- 3
Rep- 10-12
Rest- 60 secs

4. Pull Ups

One of the most effective and straight forward exercise for your back muscles. it targets your Back muscles, biceps.

How to do

Grab the bar with overhand or underhand grip with shoulder-width apart or quite shoulder width,now hang with your arms fully extended. Keep your shoulders back and engage core. now move slowly towards the bar until your chest touches the bar or chin is above the bar, here hold for a sec and then slowly come back to the hanging position.

Set- 3
Rep- 10-12
Rest- 60 secs

5. Squats

Stand straight legs shoulder-width apart, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open now sit into a squat position while still keeping your heels and toes on the bottom, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. should press into your heels not into your toes and straighten legs to return to a standing position.