Top 5 Compound Exercises For Mass The Ultimate Guide

If you're looking to gain mass and build muscle, there's no doubt that compound exercises should be at the top of your list. But with so many exercises to choose from, it can be overwhelming to know where to start. That's why we've put together this ultimate guide to the top 5 compound exercises for mass. Read on to learn how to perform these exercises correctly, tips for maximizing your results, and the pros and cons of each exercise.

Table of Contents

1. Squats
2. Deadlifts
3. Bench Press
4. Pull-Ups
5. Bent-Over Rows

1. Squats

Squats are often called the king of all exercises, and for good reason. They work multiple muscle groups at once, including your quads, hamstrings, glutes, and even your core.

How to:

1. Start with your feet shoulder-width apart and your toes pointed slightly outward.
2. Hold a barbell across your upper back, with your hands shoulder-width apart.
3. Lower your body as if you were sitting back into a chair, keeping your chest up and your knees behind your toes.
4. Push back up to standing position.

Repeat for 3-4 sets of 8-12 reps.

Tips:

• Keep your core tight throughout the exercise to protect your lower back.
• Start with a lighter weight until you feel comfortable with the exercise.
• Focus on your form rather than the amount of weight you're using.

Pros:

• Works multiple muscle groups at once.
• Can be done with or without weights.
• Improves overall strength and stability.

Cons:

• Can be difficult to perform correctly without proper form.
• May put strain on your knees if not performed correctly.

2. Deadlifts

Deadlifts are another exercise that work multiple muscle groups at once, including your back, glutes, hamstrings, and core.

How to:

1. Start with your feet shoulder-width apart and the barbell on the ground in front of you.
2. With a flat back, bend down and grip the bar with your hands shoulder-width apart.
3. Stand up, lifting the bar with your legs and keeping your back straight.
4. Lower the bar back down to the ground.

Repeat for 3-4 sets of 8-12 reps.

Tips:

• Keep your back straight throughout the exercise.
• Start with a lighter weight until you feel comfortable with the exercise.
• Focus on your form rather than the amount of weight you're using.

Pros:

• Works multiple muscle groups at once.
• Improves overall strength and stability.
• Can help improve posture.

Cons:

• Can be difficult to perform correctly without proper form.
• May put strain on your lower back if not performed correctly.

3. Bench Press

The bench press is a classic exercise that primarily works your chest, but also engages your shoulders and triceps.

How to:

1. Lie flat on a bench with your feet flat on the ground.
2. Grip the bar with your hands slightly wider than shoulder-width apart.
3. Lower the bar down to your chest, keeping your elbows tucked in.
4. Push the bar back up to starting position.

Repeat for 3-4 sets of 8-12 reps.

Tips:

• Keep your elbows tucked in throughout the exercise to protect your shoulders.
• Start with a lighter weight until you feel comfortable with the exercise.
• Focus on your form rather than the amount of weight you're using.

Pros:

• Works your chest, shoulders, and triceps.
• Can be done with a barbell or dumbbells.
• Improves overall upper body strength.

Cons:

• May put strain on your shoulders if not performed correctly.
• Can be difficult to perform correctly without proper form.

4. Pull-Ups

Pull-ups are a challenging exercise that primarily work your back and biceps.

How to:

1. Start by hanging from a pull-up bar with your palms facing away from you.
2. Pull your body up towards the bar, keeping your elbows close to your body.
3. Lower your body back down to starting position.

Repeat for 3-4 sets of 8-12 reps.

Tips:

• Use an assisted pull-up machine or resistance band if you're unable to do a full pull-up.
• Keep your core tight throughout the exercise to protect your lower back.
• Focus on your form rather than the amount of reps you're able to do.

Pros:

• Works your back and biceps.
• Can be done with a pull-up bar or assisted machine.
• Improves overall upper body strength.

Cons:

• Can be difficult to perform if you're unable to do a full pull-up.
• May put strain on your shoulders if not performed correctly.

5. Bent-Over Rows

Bent-over rows primarily work your back and biceps, but also engage your shoulders and core.

How to:

1. Start with your feet shoulder-width apart and a dumbbell in each hand.
2. Bend forward at the waist, keeping your back flat and your core tight.
3. With your palms facing in, lift the dumbbells towards your chest, keeping your elbows close to your body.
4. Lower the dumbbells back down to starting position.

Repeat for 3-4 sets of 8-12 reps.

Tips:

• Keep your back flat throughout the exercise to protect your lower back.
• Start with a lighter weight until you feel comfortable with the exercise.
• Focus on your form rather than the amount of weight you're using.

Pros:

• Works your back and biceps.
• Can be done with dumbbells or a barbell.
• Improves overall upper body strength.

Cons:

• May put strain on your lower back if not performed correctly.
• Can be difficult to perform correctly without proper form.

Conclusion

There you have it, the top 5 compound exercises for mass. Incorporating these exercises into your workout routine will help you build muscle and gain mass more effectively. Remember to start with a lighter weight until you feel comfortable with the exercise, and always focus on your form to minimize the risk of injury. Happy lifting!