Compound exercises are movements that work several muscle groups at a time. You can train the entire body in a single workout by performing several compound exercises. Combining a compound workout routine with a mass-building nutrition plan, along with adequate recovery between workouts, will allow you to increase muscle mass and total body weight.
Barbell Squat
The barbell squat is an exercise that targets the front thigh, glute and core muscles. To perform the exercise, rest the barbell on your upper back and grasp the bar a little wider than shoulder-width with an overhand grip. Lift the barbell off the rack and take a few steps backwards from the rack. Position your feet slightly wider than shoulder-width apart. Make sure to keep your back straight and avoid lifting your heels off the ground throughout the exercise. Lower your hips, bending your knees until your thighs are about parallel with the ground. Press through your feet, contract your glute and thigh muscles and press back up to the starting position, straightening through your knees and hips. Repeat.
Barbell Flat Bench Press
Barbell bench presses are a movement for the chest, front shoulders and triceps. Begin by lying on your back on the flat bench with your feet flat on the floor. Hold the barbell with an overhand grip a bit wider than shoulder-width. Lift the barbell off the rack and position the barbell over your chest with your arms straight. Lower the barbell towards your lower chest, bending your elbows out to the side. Contract your chest muscles and press the barbell back up to the starting position by extending your elbows and repeat.
Barbell Bent-Over Row
The barbell bent-over row is an exercise that targets the back and biceps muscles. Stand in front of the barbell with your feet at a distance slightly wider than shoulder-width. Grab the barbell using an overhand grip slightly wider than shoulder-width and keep your arms straight. Lift the barbell off the ground, lean your torso forward so that your back is about parallel to the ground and slightly bend your knees. Raise the barbell up towards your lower stomach by bending your elbows. Squeeze the muscles in your upper back as you do this, drawing your shoulder blades together. Lower the barbell to the beginning position by extending your elbows and repeat.
Barbell Stiff-Legged Deadlift
Barbell stiff-legged deadlifts are a movement for the back thighs and lower back. Begin by standing in front of the barbell with your feet about shoulder-width apart. Hold the barbell with an overhand grip a bit wider than shoulder-width. Lift the barbell off the floor and position the barbell in front of your thighs with your body upright. Keep your back straight during the movement. Lower the barbell towards the floor by bending at the waist until your back is about parallel to the floor. Bring the barbell back up to the start by extending at the waist. Contract your thigh and glute muscles on the descending and ascending portions of the exercise, keeping your core contracted -- especially your lower and middle back.
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