Top 10 Compound Exercises For Building Muscle Mass

Exercise / Physical Wellness

Top 10 Compound Exercises For Building Muscle Mass

Are you prepared to advance in your efforts to gain more muscle? at such case, you are at the right spot.

The top 10 compound exercises that will unquestionably help you in building muscle and attain significant muscle growth are covered in detail in this comprehensive article only at Shoonya Wellness

So take out a pen and paper because, by the conclusion of this article, you’ll have all the information necessary to develop your own killer exercise program that is precisely intended to promote building muscle.

Understanding Compound Exercises

Compound exercises are a fundamental aspect of any effective muscle-building routine. But what exactly are compound exercises, and why should you include them in your workout?

Let’s dive into the world of compound movements and uncover their importance in building muscle.

Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously.


Isolation exercises that target specific muscles, compounds work several muscles at once, leading to more functional strength gains. 

Benefits Of Compound Exercises For Building Muscle

What makes compound exercises so effective in building muscle?

Let’s delve into the scientific perspective behind their benefits:

 Stimulates a greater release of anabolic hormones like testosterone and growth hormone. These hormones play a crucial role in promoting muscle growth and repair. 

 Increased overall muscular strength. This improvement in strength not only helps you lift heavier weights but also enhances your performance in other activities outside the gym.

• Increase energy expenditure during workouts. This means that you burn more calories compared to isolation exercises.

 Improve your overall coordination and stability. These transferable skills can be beneficial not just for athletes but also for everyday tasks such as carrying groceries or lifting furniture.

 Elicit a stronger neuromuscular adaptation compared to isolated movements due to their ability to recruit large motor units within the muscles being worked.

Ideal Frequency And Intensity Of Workouts

When it comes to building muscle, finding the ideal frequency and intensity of workouts is crucial:

 At-least three to four days of resistance training per week is recommended. This allows for adequate rest and recovery between sessions while still providing enough stimulus for muscle growth.

 Gradually increasing weights over time and incorporating progressive overload techniques can help ensure continuous gains without risking harm.

 Incorporating both high-intensity sets with heavier weights and lower-intensity sets with lighter weights can challenge different muscle fibers and promote overall strength development.

 Consulting with a qualified fitness instructor or personal trainer can provide valuable guidance tailored specifically to your goals and circumstances.

Role Of Rest And Recovery In Building Muscle

 Taking quality rest replenishes energy stores, such as glycogen in the muscles.

• Allows for the removal of metabolic waste products like lactic acid that build up during intense workouts.

 Helps regulate hormone levels necessary for muscle growth.

 Active recovery activities like light stretching or low-intensity exercise can help increase blood flow to the muscles and aid in recovery.

 Giving each muscle group at least 48 hours of rest between workouts is recommended.

 Including planned deload weeks into your training program: Deloading involves reducing training volume or intensity for a week every four to six weeks to allow for optimal regeneration without losing progress.

Top 10 Compound Exercises

1. Squats

Squats is a compound exercise that targets multiple muscle groups simultaneously, making it a highly effective exercise for building overall strength and size.

Targeted Muscles




 Core muscles


• Builds muscle mass in lower body

 Improve physique

• Stimulates the release of growth hormones

 Improves overall strength.

2. Deadlifts

This powerful movement targets multiple muscle groups simultaneously, it’s a true full-body workout that can help you develop functional strength that translates to real-life activities.

Proper Form-

 Proper form is crucial when performing deadlifts to prevent injury.

 Always start with lighter weights until you have mastered the correct technique before gradually increasing the load.

Targeted Muscles-




• Back muscles



 Builds muscle mass.

 Promote better posture and stability.

 Strengthens posterior chain.

 Improvements in overall physique and athletic performance.

Stimulate the release of growth hormone and testosterone.

3. Bench Press

Bench Press is a classic compound exercise that targets multiple muscle groups in your upper body.

Proper Form-

• Your feet should be firmly planted on the ground when you lie flat on a seat. 

 You push back up to the beginning position after lowering a barbell with weights on it until it touches your chest.

 Throughout each repetition, be sure to preserve a firm hold on the barbell, keep your elbows close to your sides, and employ controlled movements.

• As you get more at ease and confident in your technique, start with lesser weights and gradually increase them.

Targeted Muscles-

 Chest muscles (pectoralis major and minor)

 Shoulders (deltoids)



 Build chest strength and size.

 Improves overall upper body power.

 Enhances other exercises like push-ups or shoulder presses by increasing their load-bearing capacity.

4. Barbell Rows

Barbell Rows are a compound exercise that targets multiple muscle groups in the upper body, making it an excellent choice for building muscle.

Proper Form-

 Starting out, place a barbell in your overhand grip while standing with your feet shoulder-width apart. 

 Your back should remain straight while you bend at the hips until your body is approximately parallel to the floor. 

 Keep your elbows close to your torso as you now move the bar towards your chest.

• In order to finish one repetition, slowly lower the bar again.

Targeted Muscles-


• Traps

• Biceps 

• Forearms

 Small stabilizer muscle


 Develops stronger and muscular upper body.

 Increased stability.

5. Overhead Press

Overhead press, also known as the military press, involves pressing a barbell or dumbbells overhead while standing upright.

Proper Form-

 Start with a shoulder-width grip on the barbell or dumbbells.

 Lift the weight over your head in a controlled manner while keeping your core tight and maintaining proper form throughout the movement.

 Avoid arching your back excessively or using momentum to lift the weight.

Targeted Muscles-



 Core muscles 


 Develops strong shoulders.

 Upper body development.

 Overall muscle mass gain.

 Improving overall posture.

 Enhanced shoulder mobility.

6. Pull-Ups

Pull-ups are an incredibly effective compound exercise that targets multiple muscle groups in the upper body.

 Targeted Muscles-

 Back muscles (latissimus dorsi, or lats)





 Builds functional strength.

 Helps improve posture.

 Versatility: They can be modified to suit different fitness levels by adjusting grip width or using assistance bands.

 Build muscle mass.

 Enhances overall athletic performance.

 Stability gains.

7. Dips

Dips are a fantastic compound exercise that targets multiple muscle groups and can help you build serious upper body strength.

Proper Form-

 Start by gripping parallel bars or dip bars with your arms fully extended and supporting your weight. 

 Lower yourself down by bending your elbows until they reach a 90-degree angle. 

 Then push back up to the starting position using the strength of your upper body.

 Keep your chest up, shoulders back, and avoid arching or rounding of the lower back.

Targeted Muscles-





 Stabilizer muscles.


 Muscle growth

 Improve stability

 Enhances overall upper body coordination.

8. Lunges

Lunges are a fantastic compound exercise that targets multiple muscle groups in your lower body, making them an essential addition to any muscle-building routine.

Proper Form-

• Start by standing tall with your feet hip-width apart. 

 Take a step forward with one foot while keeping your back straight and shoulders relaxed. 

 Lower your body towards the ground until both knees are at 90-degree angles. 

 Push through the heel of your front foot to return to the starting position and repeat on the other side.

Targeted Muscles-

• Quadriceps

• Hamstrings

• Glutes

• Calves


 You can modify them by adding dumbbells or kettlebells for increased resistance or adjusting your stride length to target different muscles more intensely. 

 Improve balance and stability.

 Bigger and stronger legs.

9. Push-Ups

Push-ups are a classic exercise that targets multiple muscle groups, making them an excellent compound movement for building muscle mass. 

Proper Form-

 Start in a high plank position with your hands slightly wider than shoulder-width apart. 

 Lower yourself down until your chest nearly touches the ground.

 Now press back up to the starting position.

Targeted Muscles

 Chest muscles (pectoralis major and minor)

• Triceps


• Core

• Upper body


 Adaptable to various fitness levels and objectives. There is a push-up version that will test you, regardless of your athletic skill level. 

 Efficient method for increasing upper-body muscular growth while enhancing stability and strength.

10. Clean And Press

The Clean and Press is a powerful compound exercise that targets multiple muscle groups in one fluid motion.

It combines elements of both the deadlift and overhead press, making it an excellent choice for building overall strength and muscle mass.

Proper Form-

 Start with a barbell on the floor in front of you.

 Bend your knees, keeping your back straight, as you lift the barbell up to shoulder height using explosive power from your legs.

 From here, press the bar overhead while engaging your core muscles.

Targeted Muscles-

• Shoulders

• Upper back

• Legs

• Core


 Improve total-body strength and power.

 Lead to greater gains in muscle mass.

Importance Of Warm-ups And Cool-downs


 Before diving into your intense compound exercises, it’s important to prepare your body for the upcoming challenge.

 A proper warm-up gets your heart rate up, increases blood flow to your muscles, and loosens up tight joints.

 It can consist of dynamic stretches, light cardio exercises like jogging or jumping jacks, and mobility drills. 


• Cool-downs are just as vital for recovery after an intense session of compound exercises. 

• They help gradually bring down your heart rate and reduce lactic acid buildup in the muscles by promoting blood circulation. 

• Cool-down activities such as static stretching or foam rolling can aid in alleviating muscle soreness post-workout.


Compound exercises are a crucial component of any muscle-building journey. They offer numerous benefits, including increased muscle mass and strength, improved overall fitness, and enhanced functional movement patterns.

Remember to create a balanced week-by-week plan that includes progressive overload to continue challenging your muscles. Pay attention to nutrition by focusing on protein intake and other key nutrients necessary for muscle gain. Consider supplementation if needed but consult with a healthcare professional before making any decisions.

Lastly but importantly take safety precautions by warming up properly before workouts avoiding injuries through correct form techniques. If you’re unsure about anything or experiencing pain or discomfort seek guidance from professionals in the field.