The 5 Best Compound Exercises for Building Muscle Fast

The 5 Best Compound Exercises for Building Muscle Fast

What Are Compound Exercises?

Before we dive into the heavy lifting (literally), let’s define what we’re dealing with. Compound exercises are the overachievers of the fitness world. They’re the multi-taskers—working multiple muscle groups at once, unlike isolation exercises that target one muscle group. Think of them as the CEOs of your workout routine: efficient, powerful, and results-driven.

Why choose compound movements? Here’s the kicker:

  • Efficiency: Work more muscles in less time.
  • Strength Gains: Heavier lifts equal bigger muscles (and bigger egos).
  • Functional Fitness: These movements mimic real-life activities—because, let’s face it, life doesn’t happen one bicep curl at a time.

1. Squats – The King of All Lifts

”When in doubt, squat it out.”

Squats aren’t just for your legs—they’re for your soul. This full-body movement primarily targets your quads, hamstrings, and glutes while also engaging your core, lower back, and even your upper body.

How to Do It:

  1. Place a barbell across your upper back (not your neck—no one wants neck day).
  2. Keep your feet shoulder-width apart and toes slightly pointed out.
  3. Lower your hips as if sitting in an invisible chair.
  4. Drive through your heels to return to the starting position.

Pro Tip: Want tree-trunk legs? Go deep—90 degrees or lower. Your knees might hate you, but your gains won’t.

2. Deadlifts – The All-In-One Power Move

Deadlifts: The art of picking things up and putting them down like a boss.

Deadlifts target your posterior chain (glutes, hamstrings, lower back) while also demanding grip strength and core stability. Whether it’s conventional, sumo, or Romanian, this lift is a non-negotiable in your routine.

How to Do It:

  1. Stand with your feet under the barbell, shoulder-width apart.
  2. Grip the bar just outside your legs.
  3. Keep your back straight and chest up as you lift the barbell, driving through your legs.
  4. Lower the bar back to the ground with control.

Pro Tip: Don’t ego lift. Form > Weight. A shredded back beats a slipped disc any day.

3. Bench Press – Because Chest Day Is Sacred

What’s a gym session without a good ol’ bench press?

The bench press reigns supreme for building a barrel chest, but it doesn’t stop there. It also works your triceps and shoulders.

How to Do It:

  1. Lie on a flat bench and grip the bar slightly wider than shoulder-width.
  2. Lower the bar to your chest, keeping your elbows at about a 45-degree angle.
  3. Press the bar back up to full arm extension.

Pro Tip: Want pecs that pop? Slow your reps down to control the eccentric (lowering) phase. Gravity is your friend—use it.

4. Pull-Ups – The Ultimate Back Builder

“Can’t do a pull-up?” Time to get to work.

Pull-ups are the ultimate test of upper-body strength. They target your lats, biceps, traps, and core. Plus, they make you look like an action hero when done right.

How to Do It:

  1. Grab a pull-up bar with an overhand grip (palms facing away).
  2. Pull your chest to the bar, leading with your elbows.
  3. Lower yourself back down with control.

Pro Tip: Struggling? Start with assisted pull-ups or negatives (lowering slowly) until you build strength. No shame—only gains.

5. Overhead Press – The Shoulder Shredder

Because delts that pop are always in style.

The overhead press targets your shoulders, triceps, and upper chest, giving you that coveted V-taper look.

How to Do It:

  1. Stand with a barbell at shoulder height, gripping it just outside shoulder width.
  2. Press the bar overhead, keeping your core tight and avoiding a hyperextended back.
  3. Lower the bar back to your chest.

Pro Tip: Ditch the seated press if you want core activation—standing presses are the way to go.

Wrapping It Up

There you have it: the top five compound movements that will make your muscles grow and your gym bros jealous. Incorporate these into your routine 2–3 times a week, focus on progressive overload, and watch your gains skyrocket.

And remember: You don’t need fancy machines or endless isolation exercises to build a killer physique. Stick to the basics, lift heavy, and eat like your life depends on it—because in bodybuilding, it kind of does.

 

Did you find this article helpful? Check out our SWOLY Bible of Training for our complete blueprint on lifting.

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