Best Compound Workouts to Build Strength and Improve Gains

Compound workouts

If you’re a bodybuilder, then this article is not for you.

There has been this continuous debate around isolation workouts vs compound workouts and while both have their pros and cons, what really matters is your personal goal and what you’re trying to get out of your workouts.

If you are trying to improve strength and develop a higher level of fitness then compound workouts with heavy weights is one of the best ways to go about it. You employ multiple muscle groups and simulate real world movements that add an actual functional component to your workouts.

Compound workouts

You’ll be able to lift heavy and not just in the gym.

So, here I have discussed the best of my favourite compound workouts that will have the maximum impact on your fitness goals.

Upper Body Workouts

1. Bent Over Row

Bent over row engages your lats, Middle Back, shoulders and Biceps with concentration on your back. Being a fairly easy exercise, it is beginner friendly and is a good way to build up your back muscles for more complex exercises.

However, it is important that you stick to the right form.

2. Bench Press

Bench Press is the holy grail of chest workouts. An all time favourite of mine. However, I personally still believe that push-ups are the best way to build a strong chest, pumping 50 pushups a set can get redundant and boring after a while.

BenchPress activates your chest, shoulders and even triceps.

Moreover, the feeling of adding weight to the barbell after every few weeks feels more accomplishing than adding a few more pushups.

Here’s how you do it in right form.

3. Pull ups / Lateral Pull-downs

One of the easiest way to build your back. Pull ups and Lateral Pull-downs is my favourite super-set workout.

Both these exercises when done in succession activates a lot of your muscles that include your biceps, middle back and shoulders.

I guess you already know how to go about Pull ups. But in case you haven’t done the latter, here’s how you do a lateral pull down in correct form.

 

4. Barbell Military Press

Want stronger shoulders? Nothing beats a hardcore barbell military press.

The workout is primarily concentrated towards your shoulders and while your triceps are engaged too, consider it as one of the few exercises that actually have a direct real world application.

Here’s how to complete your rep with right form.

5. Dips

I’m not really a fan of Dips but they’re highly effective. When you’re doing dips, you’re engaging your chest, shoulders and triceps.

A great compound exercise that has direct real world applications and can be a great help if you’re an athlete of any kind.

Lower Body Workouts

1. Squat

The holy grail of building powerful lower body strength, if there is only one leg workout that you can do then it’s a Squat.

A Squat engages your calves, glutes, hamstrings and lower back. It is the ultimate workout, however, it is imperative that you maintain a strict form or else you can end up doing more harm than good.

Bad form while squatting can seriously injure your knees. So make sure you have a trainer spot you and show you the right way to do it. Stronglifts has a definite guide on how to do squats.

2. Deadlift

If you had the limitation of doing just one exercise for the rest of your life, a barbell deadlift would be the most effective option you can choose.

It engages your Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps.

However, it is a complex workout and expert supervision is recommended to make sure you’re doing it right!

The Ultimate Guide to Setting up a Home Gym Without Going Broke

home Gym

I used to workout at an expensive gym. It was a $150 per month subscription and came with all the rad gear you could find in the market.

However, I had to give up on it as my business went down and there was some serious need to cut back on my monthly expenses. Eventually, I started working out at home and as soon as I got my income streams back, I decided to keep with this habit and invest in a home gym.

Now, building up my Home gym wasn’t cheap but it definitely paid off in the long run. I’ve spent almost what I would’ve for three year’s membership but I’ve been working out for more than 5 at home and I’ve literally saved thousands and a lot of time that went into commute.

home Gym

However, if you’re on a shoestring budget then maybe you don’t need all the fancy equipment I bought for my Home gym. In this post, I’ve discussed the bare essentials that you need to get started with to build your strength and physique. Anything that’s not in this list is just a good to have or even luxury.

Finding the right space…

Well, before you head out or sit in (Amazon Baby!), to buy your fitness equipments, you need to make sure that you have a space that is big enough to be able to accommodate heavy weights, weight benches and power racks.

Apart from being spacious, it needs to be a little secluded too. A place where you can just zone out and focus on your workouts.

Here are two suggestions that I think fit the profile:

1. Garage : Garage gyms are norm. If you’ve a free garage space, it’s the best place to set up your home gym.

2. Terrace : Unless you live in India (like I do) and it doesn’t get too hot in the summers, building up your gym on the terrace is amazing. You get to feel the fresh air, the warm sun and you build your spiritual self as much as your physical one.

3. A room with a view : Sometimes, an empty room with huge windows is all it takes. You should also install a big mirror to make sure that your form is correct and you’re doing it right.

Once you have the space ready, you can go ahead and get yourself the essential equipments that cover 95% of the workouts you’ll need to do.

6 Bare Essentials for your Home Gym

Power Rack


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No matter what anybody says, if you aren’t doing your squats right, you ain’t working out.

Squats and Deadlifts help you build up the core strength you need to develop all other movements.

A power rack enables you to lift heavy and safely. When working out alone, safety can be a big issue, you need to minimise risk as much as you can.

Olympic Barbells and Bumper Plates

Because lifts.

Adjustable Weight Bench

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You cannot do a complete body workout without a good adjustable weight bench. From chest to forearms to core, you can workout pretty much body part on a single weight bench.

Adjustable Dumbbells

Adjustable dumbbells

When you’re on a budget, it makes sense to make the trade-off of getting a set of adjustable dumbbells instead of a whole weight rack and 10 sets of dumbbells.

Yes, it can be a bit of hassle to shift weights but the amount of money you end up saving is definitely worth the few extra seconds.

Skipping Ropes

Skipping ropes are a great way to warm up and even as a post-workout cardio to burn that extra fat and maintain lean muscle mass.

Foam Roller

Foam Roller

It’s the cheapest way to prevent injuries and muscle tension. Get one and use it after every workout, you’ll thank me in 10 years. You can get one for around $25.

Moreover, using foam rollers increases your mobility and range of motion which in turns helps you lift better, move faster and enhance your overall performance.

These are the 6 essentials that I would recommend you getting for your home gym.

If you still have extra money lying around after getting your basic gear and supplementation in order, you can go ahead and gift yourself a rowing machine and you can complete your cardio even during a zombie apocalypse. 😉

Well, that’s my list. Do you think I missed out on something? Let me know in the comments section below. 😉

Whey Protein Vs Casein Protein – The Ultimate Guide

whey-vs-Casein

Not sure how to end this endless debate?

Well, here’s our ultimate guide to the pros and cons for both Whey and Casein proteins and what trade-offs you’ll have to make when you choose one over the other.

However, there is a middle ground that lets you enjoy the best of both worlds.

Protein-Comparison-Infographic