Why Compound Exercises Are Crucial for Muscle Building

If you've ever watched or participated in a powerlifting competition, you're aware that athletes compete in three events: deadlift, squat, and bench press. Even if you've never seen those strong competitors move mind-boggling amounts of iron, chances are those very same exercises—or variations of them—are the foundation of your training regimen. Sure, your workouts contain a plethora of other moves, but the one you do first in each workout while your muscles are still warm is most likely one of the “big three.”

That's great news. Compound (multi-muscle, multi-joint) movements provide significantly more bang for your strength-training buck than isolation exercises like the biceps curl, dumbbell fly, and calf raise, which target a single muscle group and move a single joint. Compound exercises can help you build more lean mass by recruiting and engaging more lean mass.

But all of that recruiting and engaging comes at a cost: these exercises necessitate the cooperation of several muscle groups spanning at least two joints. If even one of them isn't up to the task (for example, because it's tired or isn't yet strong enough to pull its own weight), the rest of the team (read: your body) suffers, resulting in sub-par performance and results.

Benefits of Compound Exercises

The most obvious advantage of compound exercises is that they make good use of your time. If you only have a limited amount of time to exercise, focusing on compound exercises will allow you to work more muscles and build more strength.

Other advantages include:

  • consuming more calories
  • strengthening intramuscular coordination
  • increasing heart rate
  • boost flexibility
  • enhancing strength
  • increasing muscle mass

Compound Exercises for Muscle Building

Skew the balance of your workouts toward compound exercises, performing the most heavily loaded ones (e.g., the big three mentioned above) and those that place a premium on relative strength (e.g., pullup, chinup) at the start of your workouts. This ensures that every muscle involved can work to its full potential.

But don't dismiss the importance of isolation exercises. Sometimes zeroing in on a single muscle group is all that's needed to break through a plateau, kickstart hypertrophy, or strengthen a weak link that's been holding you back in a compound move.

Back Squat

The squat works the strongest muscle groups (quads and glutes) to create a strong foundation of support for the entire body's advancement. It is without a doubt one of the best compound lifts for glutes.

Furthermore, the barbell squat is extremely systemic because the force required to squat heavy weights exerts tremendous pressure on the lower back spinal erector muscles, arms, waist, upper back, shoulders, chest, and even the arms, so if you're looking for compound lifts for arms, do the barbell back squat.

Pull Up

Looking for biceps compound lifts? Pull-ups work not only the biceps but also the lats, core, traps, rhomboids, and delts. Pull-ups are one of the most effective ways to strengthen your back and biceps while also improving your functional fitness. Furthermore, they are excellent for increasing grip strength.

In addition, unlike chin-ups, pull-ups have the palms facing away from the body, shifting the emphasis to the back rather than the biceps.

Bench Press

The bench press, dubbed the “King of Upper Body Exercises,” builds muscle in the shoulders, chest, triceps, and back, making it one of the most sought-after compound lifts for the back.

The best way to fully benefit from this movement is to emphasize the lowering stage; stretch as many muscle fibers as possible on the descent in a slow, controlled manner. While all movements must be controlled from top to bottom, many people ‘drop' the bar when benching. This may help you get more reps in, but it effectively negates half of the rep and jeopardizes your mass-building gains.

Barbell Deadlift

The bench press, dubbed the “King of Upper Body Exercises,” builds muscle in the shoulders, chest, triceps, and back, making it one of the most sought-after compound lifts for the back.

The best way to fully benefit from this movement is to emphasize the lowering stage; stretch as many muscle fibers as possible on the descent in a slow, controlled manner. While all movements must be controlled from top to bottom, many people ‘drop' the bar when benching. This may help you get more reps in, but it effectively negates half of the rep and jeopardizes your mass-building gains.


The squat is an excellent movement for developing leg strength by engaging the quadriceps, glutes, hamstrings, and thighs, as well as the core and back. Back squats, front squats, box squats, overhead squats, and all weighted variations with kettlebells, barbells, and dumbbells, for example, are all examples of squats.

Keep your head up and lower back slightly arched as you squat gradually to a position where your thighs are just below parallel to the floor to get the most out of your squatting set.


Lunge movements can be used to improve lower body strength and leg muscle growth. It works almost every lower-body muscle, including the glutes, quads, hips, calves, and hamstrings. They are more difficult than squats because the split stance puts you in an unstable stance that tests your balance.

Lunging exercises include, but are not limited to, bulgarian split squats, walking lunges, split squats, and other variations involving dumbbells, barbells, bodyweight, and kettlebells, among others.


The dip is one of the oldest compound movements, performed for the triceps and chest. The dip is a forgotten weapon in the war for a densely muscled upper body, responsible for building more shoulders, triceps, and chest than any other compound lift. As an added bonus, the dip forces you to work harder in order to overcome more resistance (both the weight, which is added, and bodyweight).

Dips, while obviously a tricep exercise, are also an excellent way to work out your core and lose some belly fat.

Wrapping Up

Compound exercises and lifts are a safe and effective way to increase your gains. The best way to do so is to change up your workout routine every few weeks and incorporate a few of these incredible exercises and lifts. Changing up your routine can help you work more muscle groups, avoid plateauing, and avoid boredom.

If you're unsure how to perform a compound lift correctly, consult with your trainer or a fitness professional. They can demonstrate proper technique to avoid injury and burnout. Nothing can stop you once you've mastered the proper technique.

Muscle Gain

How Do I Know If I’m Gaining Muscle?

Do you want to know when your hard work in the gym will start paying off in terms of gains? Building muscle necessitates converting nutrients from food into lean tissue with the help of strength training and recovery. As you might expect, this process is fairly complex and takes some time.

The exact amount of time it takes to build muscle mass, however, is determined by the amount of muscle you want to gain, as well as a variety of individual factors listed below.

So, how long does it take to gain muscle? And how do you know if you're on the right track?

How Long Does It Take to Gain Muscle Mass?

Many factors influence how much muscle you can gain and how quickly you can gain it, including genetics, diet, training, and hormones. Furthermore, your starting body composition may be an important factor to consider.

In reality, your body can only process so much food before it converts it to muscle mass. And for many of us, gaining multiple pounds of muscle per week is not a realistic goal. Gaining weight, like losing weight, takes time, consistency, and patience.

It is also important to consider the type of weight you want to gain – you most likely want to gain muscle, not fat or excess fluids. And the faster you gain, the more likely it is that the scale will creep up due to water retention and fat, not just muscle. Not to mention that rapid weight gain results in stretch marks.

The average person can gain approximately 25 pounds of muscle in a year at this rate. Of course, this isn't always feasible in the long run. A more realistic goal would be to gain 5 pounds of solid mass every six months. Many people will need to take breaks from bulking and cycle through the cutting phases as needed. Furthermore, as your muscles grow in size, the rate at which you can gain steadily slows.

How Can You Tell If You're Gaining Muscle?

The most frustrating aspect of body transformation is not seeing immediate results or not knowing if your efforts are paying off. Before you start panicking about gaining too much fat or not seeing any gains at all, here are five ways to track your progress and stay on track with your goals.

1. You're putting on weight.

Tracking changes in your body weight is one of the simplest ways to determine whether your efforts are paying off. The scale may not always rise every day, but it should rise gradually and consistently week after week.

You will naturally experience a lot of weight fluctuations due to changes in water weight, hormones, and dietary changes, especially in the early stages. However, after three to four weeks, many of these fluctuations should have evened out and the scale should begin to move in the right direction.

Track your weight every day at the same time and plot it on a chart to see your long-term progress.

2. Your clothes don't fit quite right.

When you get jacked, your clothes will often start to fit differently – usually in a good way. If you notice that your shirts are fitting a little tighter around your shoulders, chest, and biceps, or that your pants are getting snug in the thigh and hip area, this is a good sign that you're gaining healthy weight.

3. You're Building Strength

Muscle growth and increased strength often go hand in hand. If you're properly fueling your body and strength training several days a week, you should see some progress in your fitness as well.

Feeling strong is one thing, but the best way to track this is to keep a weekly workout log. Take note of the number of reps and weight used, and aim to increase the amount each week. Training programs that make use of progressive overloads are ideal for this.

4. Your Muscles Appear “Swole”

Feeling puffier or larger is normal and is most likely a sign that your muscle fibers are growing. Lifting weights increases fluids to your muscles, giving you that post-workout pump, especially if you are new to strength training. Some of the water retention may diminish over time, but you should continue to feel bulkier.

Daily or weekly progress photos are an excellent way to track your visual progress. Take a full-body photo in front of a mirror. Repeat and evaluate your visual transformation on a regular basis. The results you see will astound and motivate you.

5. Your Body Composition Is No Longer the Same

Finally, the most effective way to track your muscle gain progress is to evaluate your body composition at the start and end of your bulk. You have the option of using an inexpensive and convenient at-home scale or scheduling a DXA/DEXA scan, which estimates your body fat percentage with a 1.6 percent margin of error.

Your lean body mass should be increasing faster than any body fat you've gained. If you're gaining a lot more fat than you expected, you may want to slow down your bulk and reconsider your nutrition.

How to Build Muscle Quickly

Finally, how long it takes to gain muscle is determined by the individual and how long you can stick to your muscle growth goals.

Muscle protein synthesis necessitates a delicate balance of proper nutrition, strength training, and rest. While the specifics may differ depending on your level of fitness, the fundamental principles of muscle gain remain the same.

Other easy supplements might provide you with a needed boost of nutrients, vitamins, and minerals. Brutal Force is a great supplement for skinny guys who want to bulk up fast because it has the power for bulking, cutting, and strength. It can give you the best bulk of your life, with extreme size and strength gains without the worry of packing on extra fat.

Muscle Gain

Building Muscle vs Building Strength

The goals and outcomes of strength training and hypertrophy training (or muscle building) are not always the same. Muscle strength is the goal of strength training. Muscle building, on the other hand, tries to change the physiology of muscle cells in order to increase muscle size.

Larger muscles, most people believe, provide the most force. When comparing bodybuilding and strength training, however, strength training muscles may have a higher overall quality of muscular fibers.

Larger muscle mass and total physical size may provide some strength advantages, but performance goals and training methodologies may change based on the desired outcome: more muscle mass or more strength.

Weight Training

Weight training, often known as resistance training or weight lifting, has a multitude of physical and mental health benefits. Lifting weights can help you boost your metabolism, lose weight, and minimize your risk of developing chronic diseases. Weight training can also help you feel less stressed and anxious, as well as enhance your mood.

When you begin weight training, you will most likely acquire both strength and muscular mass. As you go, concentrating on growing strength or muscle becomes increasingly important in order to achieve your goals faster.

Hypertrophy vs. Strength

When comparing hypertrophy and strength training, a few major distinctions spring to mind. Training for hypertrophy necessitates a higher training volume, more frequent workouts, and shorter rest times between sets. More sets and reps with a lighter weight are included in the routines.

Strength training involves a lower training volume but a higher intensity (fewer days, longer rest periods). Lifting bigger weights with fewer reps and sets is the goal.

The two programs even have differing nutritional and dietary requirements. Bodybuilding, also known as hypertrophy training, involves exercise routines aimed largely at increasing muscle size, so a well-balanced diet that promotes low body fat and enough protein to gain muscle is essential. If you compete in competitions, you must prepare both throughout and after the season. Depending on the categories involved, the dietary plan will also alter. Nutrition is used in strength training to aid muscle recovery and repair.

Hypertrophy Training Exercises

Exercise machines are used for the majority of muscle-building workouts, however free weights and bodyweight exercises are also used. The following are some examples of hypertrophy exercises:

  • Biceps curls
  • Bench press
  • Deadlifts
  • Squats

Progressive overloading is required for maximal muscle fiber activation and growth improvements during hypertrophy exercise. Use moderate loading for novice and intermediate athletes: 65 percent to 80-85% of your one-rep maximum (1 RM), 6–12 repetitions per set, 1–3+ sets per exercise. Between sets, rest should last anywhere from 30 seconds to 1.5 minutes.

Achieve 67 percent to 85 percent of 1 RM, 6–12 repetitions per set, and at least 3 sets per exercise for advanced training. Between sets, rest should last anywhere from 30 seconds to 1.5 minutes.

Strength Training Exercises

Compound lifts are commonly used in strength training (as opposed to hypertrophy training, which uses both compound and isolation lifts). The following are some examples of strength-training exercises:

  • Lunges
  • Overhead press
  • Pushups
  • Triceps extensions

The advise on progressive overloading in strength training is a little different. Experts advocate exercising with weights corresponding to 70% to 80% of 1 RM, at least 6 repetitions per set for 1-3+ sets for novice to intermediate athletes. Between sets, take two to five minutes to rest.

To maximize muscle strength, perform 85 percent of 1 RM for at least 3 sets for advanced training. Each set consists of at least 6 reps with 2-5 minutes of recovery in between.

Wrapping Up

Most recreational athletes and fitness trainers will benefit from a combination of strength and muscular training. If you need to specialize, though, it's important to know how to alter your routine once you've reached an intermediate weight-training level of fitness. Working with a personal trainer to improve your form and learn how to avoid injuries is also important.

Whether you're training for strength, muscle, or a combination of the two, you'll need to stick to the right workouts and program protocols to succeed. However, you should also pay attention to your body. Avoid some dangers, like as skipping your warmup, adding weight too rapidly, utilizing bad form, or failing to schedule rest and recovery time.

Muscle Gain

4 Key Factors to Muscle Building and Huge Gains

As we become older, it becomes more difficult to create and maintain muscle. In reality, most of us begin to lose muscle mass around the age of 30. Physically inactive people are more vulnerable, losing between 3 and 8% of their lean muscle mass every decade after that.

This is owing to decreased testosterone levels in men and estrogen levels in women, both of which aid in muscle development. Other aspects include changes in nerve and blood cells, as well as how the body transforms proteins into muscle tissue. Muscular loss does not have to be unavoidable: adult men and women can increase and maintain muscle mass through regular resistance training exercises.

Benefits of Muscle-Strengthening Activities

At least twice a week, men and women should engage in muscular strengthening activities that target the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Lifting weights, using resistance bands, and practicing push-ups, pull-ups, sit-ups, and some types of yoga are all examples of muscle building activities. Muscles can be strengthened by everyday activities such as carrying groceries, playing with your children, and gardening.

Good nutrition is a key part of supporting strength development. Protein, carbohydrate, and fat-rich foods, as well as getting adequate calories throughout the day, are important. Continue reading to learn how each macronutrient might benefit you, as well as an estimate of how much to eat each day.

Protein and Muscle-Building

Isn't it true that the more protein you consume, the better? Certainly not. Adults should consume 10 to 35 percent of their total calories from protein. Your demands may be on the higher end of this range if you're trying to gain muscle through physical activity. Maintaining muscle mass, on the other hand, necessitates less protein than muscular growth.

To help you attain that target, aim for three servings of low-fat or fat-free dairy and three ounce-equivalents of protein items (such as fish, beans, chicken, or lean meat) every day. Grains, particularly whole grains, supply some protein, but not enough to meet protein requirements on their own.

Carbohydrates and Muscle-Building

Carbohydrates are yet another key source of energy for your muscles. Because carbohydrates are partially converted to glycogen, a type of energy stored in muscles, this is the case. This energy aids in the performance of your workouts. Carbohydrates account for around half of the calories consumed by men and women each day. Focus on high-quality carbs with dietary fiber, such as whole-grain breads and cereals. Many dairy products, such as milk and yogurt, contain carbs as well. To limit saturated fat sources, use low-fat or fat-free dairy meals and beverages. Fruits and vegetables are also excellent choices. You may want to avoid eating high-fiber foods right before or during physical exercise when planning your meals and snacks.

Fat and Muscle-Building

During various forms of activities, your body relies on fat to provide energy to your muscles. The amount of fat a person requires varies. Fat should make up 20 to 35 percent of your total calories as a general rule.

Focus on sources of heart-healthy fats, such as vegetable oils like olive and canola oil, and avocados, for overall health and muscle power. Nuts and fatty fish like salmon, herring, sardines, and trout, all of which are high in protein, also include healthy fats.

You can meet your nutrient demands by eating a variety of healthy foods every day. Consult a licensed dietitian nutritionist in your region for a personalized dietary plan.