The Fundamentals of Compound Lifts

Table of Contents

Introduction to Compound Lifts

Compound lifts are multi-joint movements that engage multiple muscle groups simultaneously. Isolation exercises, on the other hand, target a single muscle group around one joint. These two types of exercises are the main classifications of exercise based on the joints and muscles involved. 

Compound lifts are essential for any serious weightlifter and offer numerous benefits to muscular development. They activate more muscles and enhance coordination, strength, hypertrophy, functionality, calories burned, testosterone and growth hormone production. 

Key Compound Lifts

There are several main compound lifts: the squat, bench press, pull-up/chin-up, overhead press, and deadlift. 

Squats have profound benefits in lower body development, including the quads, gluts, and hamstrings. Squat variations can be applied to shift the emphasis on different muscles, such as the front squat or sissy squat. Bench press is the king of upper body exercises. It builds upper body strength and size and is the go-to for chest and triceps development. Chin-ups are a closed-chain exercise that greatly targets the back and biceps and impr oves functional strength. 

Overhead press is effective in building upper body size and strength. It allows for the development of the entire shoulders and the triceps while engaging the core. 

Deadlift demands effort from the entire body and primarily targets the back and legs. It allows bodybuilders to experience tremendously heavy weights and improves their limit strength. 

These compound lifts should be prioritized in any muscle-building programs. 

Below you'll find some cues for the compound lifts listed above:

Squat

1. Feet shoulder-width apart.

2. Keep your chest up and back straight.

3. Lower your body until your thighs are parallel to the ground.

4. Knees track over toes and center of pressure on midfoot.

5. Drive through your heels to return to the starting position.

Bench Press

1. Lie with upper back and hips on the bench, creating an arch.

2. Shoulders down and away from ears.

3. Grip the barbell slightly wider than shoulder-width apart.

4. Lower the bar to your lower chest

5. Press it back up until arms are fully extended.

Chin Up: 

1. Grip the bar palms facing you with hands slightly narrower than shoulder-width.

2. Hang with arms fully extended.

3. Pull your body up until your chin is above the bar.

4. Lower back to the starting position with control.

Overhead Press

1. Stand with feet shoulder-width apart.

2. Grip the barbell at shoulder width and lift it to shoulder height.

3. Press the bar overhead until arms are fully extended, shoulder away from ears

4. Lower the bar back to shoulder height with control.

Deadlift

1. Stand with feet hip-width apart, barbell over mid-foot.

2. Bend at the hips and knees to grip the barbell, hands close to legs.

3. Lift the bar by extending your hips and knees and keep the back straight.

4. Lower the bar back to the ground by pushing back hips and bending the knees, keeping a neutral back.

Compound Lifts vs. Isolation Exercises

Compound lifts activate multiple muscle groups, leading to greater strength gains and improved muscle coordination. You can load the lift with great weight and significantly improve overall mass and strength.

Isolation lifts emphasize control and extreme mind-muscle connection. Since they only focus on one muscle group, it is effective for addressing weaknesses.

It is recommended to do compound lifts before isolation lifts since you are at your freshest and strongest. Performing isolation lifts targeting specific muscle groups with high volume will fatigue the muscles and facilitate growth. 

Programming Compound Lifts

• Beginner: Focus on mastering form with 3 days of full-body workouts, performing mainly compound lifts. 

• Intermediate: Increase to 4-5 days with split routines (e.g., upper/lower body, push-pull, legs). 

• Advanced: Incorporate periodization and higher frequency, focusing on different muscle groups each day, with some days focusing on main isolation lifts only.  

Common Mistakes and How to Avoid Them

1. Poor Form.

2. Excessive Load/Volume Progression.

3. Improper Warm-up/Cool-down.

4. Tips for Maintaining Proper Form and Avoiding Injury.

5. Form Before Weight.

6. Volume Before Load.

7. Warm-up Before Lifting.

8. Importance of Warm-up and Mobility Work (including dynamic stretches, muscle release and activation, foam rolling, etc.)

Cardiovascular warm-ups, dynamic stretching, and exercise-specific warm-ups are important for minimizing injury risk, improving performance, and increasing motivation. Mobility is vital for the functionality of the body and the proper range of motion in exercise performance. Using techniques such as stretching and foam rolling can maintain and improve mobility.

Equipment and Variations

Each compound lift has its variations and alternatives. You can choose the equipment that best suits your preference, including barbell, dumbbell, kettlebell, and even body weight. 

• Squat: Front squat, goblet squat, overhead squat

• Deadlift: Sumo deadlift, Romanian deadlift, single-leg deadlift

• Bench Press: Incline bench press, dumbbell bench press, smith machine bench press

• Overhead Press: Seated OHP, Arnold press

• Chin-Up: Pull-ups, weighted pull-ups, lat pulldowns

You can look up these variations by clicking here.

Nutrition and Recovery

A balanced diet rich in protein, healthy fats, and carbohydrates supports muscle growth and recovery. Vegetables and fruits can also provide the essential vitamins and mineral we need. 

It is important to rest after performing a compound lift. Depending on the volume and intensity, the same compound lift should be performed after at least 48 hours. This is because the central nervous system is strained significantly after these lifts and needs time to recover. Make sure to sleep for 8 hours minimum, drink water, and do cardio. 

Success Stories and Testimonials

Virtually every single person serious about lifting performs compound lifts. Since its invention, compound lifts have been prioritized for over a century by bodybuilding champions and experts. People like Arnold Schwarzenegger, Ronnie Coleman, Dorian Yates, and many other icons have all stressed the importance of compound lifts in sculpting their winning physiques. 

"Shut up and Squat." -Ronnie Coleman

"If I listened to my instincts, I'd be down at the pub chasing women, not under a 400-pound bar squatting." -Dorian Yates

Conclusion

Compound lifts are a game-changer for building strength, mass, and overall fitness. Adding these exercises to your routine can lead to remarkable gains and help you reach your fitness goals. Begin incorporating compound lifts into your workouts today and see the difference they can make. Remember, if you are doing what you've always done, you will get what you've always gotten. 

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