Best “compound exercises” and their performance to gain size

Best “compound exercises” and their performance to gain size. A lot of skinny people in the gyms who are trying to put on muscle mass they tend to perform fancy isolation movements which is good, but do add these best “compound exercises” and their performance to gain size to your weekly schedule.

They are old school compound exercise and they will definitely help you. These compound exercises helps you to build your muscle mass and your overall strength.

Following are the Best “compound exercises” and their performance to gain size:

1. Barbell bent over row

The exercise is very important for your overall back development, while before performing this exercise try to learn some details.


Firstly when you lift the bar, the grip should be a little wider than shoulder width, next while lifting you will keep your chest lifted and core tight, this will keep your lower back safe.

Before starting stand straight, but in a lot of gyms what we have noticed is that people perform this exercise at 90 degree which results is a lower back injury. So, before starting soften your knees a little and do not bend more than 45 degree.

But before starting you will have to keep your chest lifted and core tightened and stiffened body. Now just lift the bar up towards your lower abs squeeze your upper back and slowly release the bar. Make sure when you release the bar you’re doing it slowly.

Breathe out when you lift the bar squeeze your lat and upper back muscles properly so that the working muscle can work even better. Your muscle mind connection while performing this exercise should be good.

Also, when you release the bar you do not have to release it forward as this causes lower back strain leave the bar normally, hands being free and just lift towards your lower abs squeezing your upper back.

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2. Barbell squats

Barbell squats is one of the best compound exercis, it is known as the king of all exercises. This specific exercise has a ton of advantages like it builds the hormonal level in the body and further more expands the general lung limit. .

And because here we are training quadriceps, which are the biggest muscles in our body, you are burning a lot of calories as well and this results is lowering of body fat too. Here are few important details which you will keep in mind while performing the exercise so do try to avoid those mistakes.


Firstly place the bar on your neck properly then lift the bar firmly take a few steps away from the rack.

Now let’s begin from the bottom, first you need to see the distance between your feet, they should be shoulder width apart. Next you have seen that a lot of people keep their feet straight while performing squats and their knees bend inwards while performing, this is incorrect. So keep your toes facing a bit outwards and your knees should follow in the same direction when you sit.

Before starting always remember to keep your core tight and chest lifted.

When you are going down always remember that you need to take the load on your heels, not on your toes. Go down slowly, at this point a lot of people go down too much which they call deep squats but it is unnecessary as it causes strain on your lower back, so remain parallel to the ground.

Come back up, squeeze your quads and breathe out. Then again take your pelvic bone backwards and go down slowly. Also, your toe should not cross your knee, it should remain parallel. We have also seen that a lot of people bend their upper body when they sit but it is wrong. Try to keep a strong muscle mind connection so that you can bring the maximum pump in your quads. Along with quadriceps, this exercise will also help in the development of your glutes, hamstrings, lower back, upper back and core muscles. So never miss this exercise from your schedule

3. Barbell bench press

This exercise is very useful for your pectoral development but also very beneficial for your overall upper body as it is a compound movement.

You can use heavier weight to performe this exercise. But using heavier weights doesn’t means that you can ruin your form. You need to maintain your form while performing the whole exercise. You can perfome 8-12 repetition of this exercise according to your goal.


When you lie down the first thing you need to do is form an arch in your back, enough to fit your hand underneath your back.

Next, throughout the set you need to place your feet on the ground neither on the bench nor in the air as this provides better balance and aids in performing the set.

Now, the distance between your hands should be a little wider than your shoulders. After lifting the bar retract your shoulder muscles and tighten your pectoral muscles. Bring down the bar slowly, then lift and breathe out.

Your pectoral muscles should stretch when the bar is down and squeeze when you lift the bar up. Avoid involvement of your shoulders as much as you can and try working your pectoral muscles only.

Similarly your muscle mind connection should be intact in every repetition so that you can fully use the pectoral muscles.

This exercise will put some strain on your triceps muscles as well because when you bring down the bar, your triceps muscles get involved while pushing the bar up. Never miss this exercise from your workout routine.

Image source – Google|Image by- Men’s Journal

4.Front military press

Front military press is a great exercise for your upper body and especially for your shoulders.


Firstly, the grip should be a little wider than your shoulder width. Before starting tighten your core and keep your chest lifted and keep your elbows a little inwards. Now push the bar above your head, stay there for a second, squeeze your shoulders and then release it slowly. Lift up the bar again, breathe out. One thing you should keep in mind that you need to do this exercise in a controlled form because in controlled form you are able to involve your shoulder muscles better.

One thing you wish to test is that once you bring the bar down your elbows shouldn’t swing an excessive amount of. So, the subsequent time you propose a workout schedule, especially shoulders never miss this exercise.

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5. Deadlift

Deadlift is one of the best compound exercise. It will help you a lot to build your strength and along with that it will help you put on muscle mass.


Before starting you wish to work out where you must be standing. You must always stand at the purpose where the bar is at the centre of your feet.

Next the feet shouldn’t be too wide apart or too close Keep them at a normal distance.

Next you need to check the grip, take both your hands down along side the knees and hold the bar. Before you are going to start you must keep in mind that, your chest should is up, core muscle should be tight and also your glute muscle and hamstring muscles should be tighten. You will start the first rep from this position. Lift the bar up and stand straight but a lot of people go way back which is unnecessary and causes strain on your lower back. You will finish just like how you started, slowly taking the bar down while keeping your chest lifted and keeping the bar close to your legs.

Image Source – Google|Image by – Men’s Journal

Again, you will do the second repetition in the same posture. When you are doing this exercise you don’t have to move your excessively, your neck should be neutral consistently. It is one of the tough exercise for begineers but it very helpful either it is muscle building or strength building. You mush include this exercise in your workout routine.

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