Can I build muscle mass by doing only compound lifts? (8 exercises + variants)

Craving some serious muscle growth?

It’s all about hitting the gym hard and picking those key exercises that count.

But here’s a little secret: to really amp up your gains and carve out that chiseled look fast, you can’t beat compound lifts.

Incorporating some powerhouse moves into your routine makes all the difference.

In this post, you’ll find 8 heavy-hitters who work multiple muscle groups at once, invaluable for building strength and size.

 

A brief introduction to compound exercises

Venturing into compound exercises introduces a treasure trove of benefits to enhance your routine.

Unlike those moves that zoom in on one muscle at a time, compound exercises are the multitaskers of the gym world, hitting multiple muscle groups and joints all at once.

This goes beyond strengthening a specific muscle; it’s about building a holistic strength that improves functionality and efficiency across the board.

While the squat, bench press, and deadlift might be the powerlifting holy trinity, there’s a whole universe of compound lifts out there ready to supercharge your strength and sculpt your physique.

 

1. Deadlifts: The Ultimate Power Move

Deadlifts?

They’re the real MVP of strength training.

Imagine hoisting a barbell off the floor, feeling every leg, glute, and back muscle light up like a Christmas tree.

It’s not just lifting; it’s about mastering control and showing that weight who’s boss.

Keep that back flat, shoulders back, and feet planted.

Lift with your legs, not your back, keeping it all smooth.

The payoff is huge: superior strength, spot-on balance, and posture that makes you look confident.

Just remember, no leaning forward or back – protect that spine!

 

2. Squats: The King of Exercises

Squats are your ticket to muscle town.

They pave the way to enhanced muscle definition, transforming every session into a comprehensive strength celebration that targets your entire lower body, from the quadriceps to the calves.

The move?

Stand as if there’s an invisible chair behind you, lower down, and push back up with your heels. It’s simple, effective, and oh-so-rewarding.

Squats are the key ingredient for amplifying strength, enhancing your flexibility, and keeping that form on point.

 

3. Bench Press: Building an Upper Body Fortress

When you’re setting up for the bench press, you’re gearing up for an upper body transformation.

Lay back on the bench and with your feet planted and your gaze fixed on your goal, you are more than ready.

Grasping that bar with a conviction that could move mountains, you bring it down with precision and grace.

Then, with a surge of strength, you launch it back to where it started.

 

4. Pull-ups: The Ultimate Show of Strength 

Pull-ups are the true symbol of strength and determination.

No fancy equipment, just you and the bar. It’s you against gravity, and you’re there to win.

Grab that bar as you own it, pull yourself up till your chin’s over the line, then lower back down with all the grace of a ninja.

Every muscle from your back to your shoulders gets called up for duty.

Pull-ups don’t lie; they show what you’re made of.

 

5. Military Press: The Shoulder Commander 

Gear up for the Military Press and get set to challenge your shoulders, chest, and triceps.

Picture yourself standing tall, feet planted firmly apart like you’re about to conquer the world.

With a barbell cozied up on your collarbone, grip it tight – this is your moment.

Now, push that barbell sky-high above your head, hold it there like you’re the king or queen of the gym, and then bring it down smoothly, all controlled and cool.

 

6. Dips: The Tricep Challenge

Engage in dips to dynamically transform your triceps, elevate your shoulders, and contour your chest.

Grab hold of those bars or the dip station, ready to defy gravity with determination.

Legs casually swing as your arms lock in strength.

Begin your descent, keeping your cool, elbows bending to that critical 90-degree mark.

Then, muster all your power to ascend back to where you started.

Adjust how you lean to hit different muscles.

By leaning forward slightly, you engage more of the chest muscles, adding an extra challenge to the pectorals.

On the other hand, keeping your body more upright shifts the focus onto the triceps, making it an intense workout for arm strength.

 

7. Lunges: The Cornerstone of Leg Day

Shine a Light on Your Lower Body: Lunges, the Hidden Gems of Leg Training.

Visualize stepping into your strength with every forward lunge.

Opt for the classic bodyweight style or amp up the challenge by incorporating dumbbells.

Lunges act as your workout’s versatile component, ready to mix things up.

Wide step, reverse, or maybe a walking lunge?

Each twist adds a new flavor to your routine, hitting different muscle groups, testing your balance, and keeping things fresh.

 

8. Lat pulldowns: Back Strength Unleashed

Turn to lat pulldowns for a comprehensive back workout, targeting the formidable latissimus dorsi for ultimate strength gains.

Prepare to demonstrate your dominance over the bar.

Grab it wide, palms out, like you’re claiming your space.

Plant yourself on that bench, lock-in, and bring that bar down to your chest as if you’re gathering all your power.

Keep those elbows snug by your side, back proud and straight.

Hold it there – feel the might of your back muscles?

Now, ease the bar back up, stretching out those arms, ready to dive in for another.

 

Free-weight compound exercises, are they equally effective?

Free-weight compound exercises pack a punch, but did you know bodyweight moves can be just as effective for building muscle?

That’s right, no need for weights; your body itself is an excellent workout tool.

Take classics like squats and lunges, then elevate them with variations like jump squats for explosive power or walking lunges for added dynamic movement.

Don’t forget about pull-ups; they’re foundational for upper body strength.

Mix it up with wide-grip, chin-ups, or even commando pull-ups to challenge different muscles.

Dips, too, are non-negotiable for a solid upper body.

Try them straight-legged for more intensity or add a weighted belt for an extra challenge.

And then, there are push-ups – the chameleon of exercises.

Tailor them to your fitness level and goals with these variations:

• Diamond Push-Ups for targeting your inner chest and triceps.
• Wide Push-Ups to engage a broader chest area.
• Close Grip Push-Up for a tricep-intensive workout.
• Decline Push-Ups to up the ante on intensity.
• Incline Push-Ups for a fresh perspective and focus.
• One Arm Push-Up to showcase and build remarkable strength.
• Plyometric Push-Ups for explosive upper body power.
• Medicine Ball Push-Up for a test in balance and control.
• Spiderman Push-Up for that extra core challenge.
• Hindu Push-Up for a full-body stretch and strength.

Incorporating a variety of squats, pull-ups, push-ups, and dips into your routine can rival the benefits of weightlifting.

With a dash of creativity and determination, you can push their limits even further.

 

Elevate Your Workout: 8 Compound Exercise Variations

Hitting a plateau or just bored with the same routine?

It’s time to mix things up with some compound exercise variations.

These changes are essential because they give a nice refresh to your classic workouts and allow you to overcome plateaus.

Plus, diversifying your routine can help sidestep injuries by not overloading the same muscles and joints repeatedly.

Here are some top picks to revamp your workout regimen.

 

 

1. Deadlifts: Sumo Deadlift, Trap Bar Deadlift, Romanian Deadlift

1. Sumo Deadlift: Imagine adopting the stance of a sumo wrestler. Position your feet wider than usual, grounding them solidly while your hands secure the bar firmly in front. This wider stance emphasizes engaging your hips and legs deeply, activating those muscle groups intensely.

2. Trap Bar Deadlift: Ever tried deadlifting inside a hexagon? Grab a trap bar, step into its center, and feel the difference. This nifty bar design takes the pressure off your lower back, letting you stack up the weight and pull with power. It’s a game-changer, especially if you’re looking to go heavy without the ache.

3. Single Leg Romanian Deadlift: Think you have what it takes to maintain balance? This one-legged challenge will test your stability. Start like this: Balance on one leg while holding a weight in the opposite hand. Hinge at the hips as if you were trying to kick backward. This exercise effectively targets your hamstrings, glutes, and back, while slightly improving core stability.

 

2. Squats: Goblet Squats, Front Squats, Overhead Squats, Pistol Squats

Goblet Squat: Grab a dumbbell and hold it close to your chest like it’s your precious. This not only adds a nice challenge to your squat but also helps keep your upper body in check. Perfect for blasting those quads, and glutes, and giving your lower back some love.

Front Squat: Time to cozy up with the barbell in front rather than behind. This shifts the focus to your quads and glutes while your lower back keeps everything balanced. It’s a killer move for those looking to level up their squat game.

Overhead Squat: This one’s the king of squat multitasking. Holding a barbell up overhead while you squat isn’t just a leg workout; it’s a full-body ordeal that screams balance and flexibility, especially hitting those shoulders.

Pistol Squat: Ever tried squatting on just one leg? It’s the cool cousin in the squat family, taking the challenge up a notch.

This one-leg wonder targets your quads, glutes, and calves, and it’s a serious test of balance and strength.

3. Bench Press: Incline Bench Press, Decline Bench Press, Close-Grip Bench Press

Incline Bench Press: Want to make those upper pecs pop? Set that bench on an incline and get ready to feel the burn where it counts. This variation zeroes in on the upper chest, making sure your T-shirt has something to talk about.

Decline Bench Press: If it’s the lower chest that needs some love, tip that bench the other way. By hitting the decline, you’re giving the lower pecs a starring role, ensuring a well-rounded chest development.

Close-Grip Bench Press: Got triceps goals? Bringing your hands closer together shifts the spotlight to your triceps and the inner chest, making it a secret weapon for arm day.

 

4. Pull-ups: Chin-ups, Wide Grip Pull-ups, Neutral Grip Pull-ups, Muscle-ups

Chin-ups: Flip those palms towards you and let’s get personal with those biceps. Chin-ups are your go-to for arm day, giving your biceps, back, and grip a serious workout.

Wide Grip Pull-ups: Spread those hands out and feel the power in your back and shoulders. This wider stance forces your wings (aka your lats) to do more of the heavy lifting, sculpting a back that’s ready for any challenge.

Neutral Grip Pull-ups: Palms facing each other means it’s time to get balanced. This grip hits your biceps and back but with a little extra love for your grip strength. It’s the handshake of pull-up variations – firm, friendly, and to the point.

Muscle-ups: Ready for the boss level? Muscle-ups are where pull-ups meet push-ups. First, you pull up, then push your body over the bar, engaging… well, just about everything. Biceps, back, shoulders, chest – it’s a full upper-body party.

 

5. Military Press: Seated Dumbbell Press, Standing Dumbbell Press, Push Press, Arnold Press

Seated Dumbbell Press: Grab a seat and some dumbbells, and let’s get pressing. This move is all about precision, targeting your shoulders, triceps, and chest with the kind of focus that only being seated can provide.

Standing Dumbbell Press: Take it to the feet for a whole-body challenge. Standing while you press not only works those shoulders and arms but also calls on your core to keep you stable.

Push Press: Ready to power up? The push press adds a little leg action to help you move more weight. Start with a slight dip in the knees, then drive up with force. It’s a full-body effort that lets you load up those dumbbells for maximum muscle engagement.

Arnold Press: Named after the legend himself, this variation starts with your palms facing you and ends with them facing out, just like Arnold Schwarzenegger used to do. This twist (literally) works the shoulders from all angles, giving you that comprehensive burn.

 

6. Dips: Bench Dips, Parallel Bar Dips, Ring Dips, Feet-Elevated Dips

Bench Dips: Start with something simple but effective. All you need is a bench (or any sturdy surface). Sit on the edge, hands next to your hips, then scoot off and lower your body by bending your elbows. Push back up and feel the burn in those triceps. It’s a perfect intro to dips, no fancy equipment is required.

Parallel Bar Dips: Step it up with parallel bars. Hoist yourself up, lock those arms, and then lower yourself until your elbows are bent at about 90 degrees. Push through the palms to lift back up. This classic move engages not just the triceps but also your chest and shoulders, making it a full upper-body treat.

Ring Dips: Ready for a challenge? Grab a pair of gymnastic rings. The instability of the rings means your muscles have to work overtime, not just to dip but to keep you steady. Elevating your routine with an additional challenge, ring dips push your workout intensity to new heights.

7. Lunge: Reverse Lunge, Walking Lunge, Bulgarian Split Squat, Dumbbell Lunge

Reverse Lunge: Take a step back to move forward with your fitness goals. The reverse lunge has you stepping backward instead of forward, putting the spotlight on your quads, glutes, and hamstrings while being a tad easier on the knees. It’s a great way to mix up the classic lunge pattern.

Walking Lunge: Why stay put when you can move forward? Walking lunges add a dynamic aspect to the traditional lunge, allowing you to alternate legs as you move across the floor. It’s like taking your legs on a stroll, except every step is a mini-challenge to your balance, strength, and endurance.

Bulgarian Split Squat: Ready to test your balance and strength? Prop your back foot up on a bench and lunge into the Bulgarian split squat. This deep dive targets your quads, glutes, and hamstrings with an intensity that regular lunges can only dream of.

Dumbbell Lunge: Grab a pair of dumbbells and lunge your way to stronger legs. Adding weight intensifies the challenge, engaging your core and pushing your quads, glutes, and hamstrings to work even harder. It’s a traditional lunge, supercharged

 

8. Lat Pulldowns: Close-Grip Lat Pulldowns, Wide-Grip Lat Pulldowns, Standing Lat Pulldowns, Kneeling Lat Pulldowns

Close-Grip Lat Pulldowns: Bring your hands close together and feel a different kind of squeeze in your lats. This variation focuses more on the lower lats and adds an extra challenge to your biceps. It’s a subtle change with a noticeable impact, perfect for when you want to fine-tune your back workout.

Wide-Grip Lat Pulldowns: Time to spread those wings. Placing your hands wider apart shifts the focus slightly, emphasizing the outer lats and helping you work towards that broad, winged look. It’s a go-to for anyone looking to widen their back and improve their posture.

Standing Lat Pulldowns: Who said you have to sit down to pull down? Doing lat pulldowns while standing introduces a whole new challenge to your core, as you have to stabilize your body throughout the movement. It’s a great way to add a functional twist to your back routine.

Kneeling Lat Pulldowns: Get on your knees and add a new perspective to your Lat Pulldowns. This pose uniquely engages your core, perfect for amplifying back strength and core stability.

 

Ideal Frequency for Compound Exercises

Here are some guidelines to help you decide how often to work out:

2-3 times a week: This is the ideal frequency for most people who are looking to improve their strength and physical fitness. Compound exercises require time to recover, so it’s best not to overdo it with the frequency of training.

4-5 times a week: If you are an athlete or already have a good base of strength, you may opt for a higher frequency of training.

 

Increasing Load in Compound Exercises

There are several ways to increase the load in compound exercises:

• Add weight to your barbells or dumbbells.

• Perform more repetitions.

• Use one limb: Try performing compound exercises with one arm or leg to increase difficulty and load.

• Change the angle of your body or legs during compound exercises to change muscle tension.

 

The Three Keys to Muscle Growth

 

1. Intensity: Lifting moderate weights combined with gradual increases in resistance is key for muscle building.
2. Nutrition: Consume the proper amount of protein, carbohydrates, and healthy fats.
3. Rest: The body needs time to repair and build muscles during sleep, so it is important to get enough sleep each night.

 

Multi-joint Vs. Single Joint Exercises One study compared multi-joint (MJ) vs single-joint (SJ) exercises for muscle growth and strength in untrained young men.  Both groups showed significant gains in muscle thickness and elbow flexor strength after 10 weeks of training, with no difference between the MJ and SJ groups.  The study suggests that both types of exercises are effective, and the choice should be based on personal factors such as equipment and time. (Single vs. Compound Movements)

 

 

Don’t limit yourself to strength exercises only, include cardio too

Cardio, such as jogging, jump rope, cycling, or swimming, not only improves the health of your heart and circulatory system but also helps you burn calories and increase physical endurance.

Spend at least 20 minutes a day 3-4 times a week doing cardio and I guarantee you will feel more energized and be able to tackle the challenges of daily life with greater ease.