6 Mass-Building Compound Movements to Try Now

Are you looking to build an impressive physique? Then compound exercises are your new best friend.

Building considerable mass is a long and arduous process — why make it any harder than it needs to be? Compound exercises are well-known not only for their difficulty but their ability to help put on considerable size. Free weight, heavy compound movements recruit far more muscle fiber, use multiple different joints, and stimulate a greater central nervous system response than isolation exercises. Compound exercises require so many muscles to work in tandem that they also stimulate a greater release of human growth hormone (HGH) from the pituitary gland. If you’re looking to put on size, that’s exactly what you want.

Ready to build the body of your dreams? Focus your training around these compound exercises and you’ll be well on your way to sculpting a jaw-dropping physique!

1. Hip Dominant Exercises

These compound movements focus primarily on the glutes and hamstrings while recruiting the quads as well. Staple exercises in this category include deadlifts, wide-stance squats, Romanian deadlifts, step-ups, hip thrusts, glute bridges, Bulgarian split squats and hamstring-focused leg press.

2. Quad Dominant Exercises

These movements focus more on the quadriceps but also incorporate the glutes and hamstrings. Staple quad-dominant exercises include front squats, narrow stance squats, narrow stance leg press and lunges.

3. Vertical Pull Exercises

Vertical pulling exercises focus primarily on the muscles in your upper back including the rhomboids and lats. They also recruit biceps and triceps and even call on the abdominals for stabilization. They include lat pull-downs and several variations of pull-ups and chin-ups.

4. Horizontal Pull Exercises

These movements focus on the back and trap musculature while recruiting several other upper body muscles including the biceps and abs. They include dumbbell rows, barbell rows, cable rows and face pulls.

5. Vertical Push Exercises

These exercises focus primarily on the three different heads of the deltoid while also recruiting the traps and triceps. They include dumbbell shoulder press, barbell shoulder press, lateral raises, front raises, cable front raises, cable lateral raises and many others.

6. Horizontal Push Exercises

These movements place a greater focus on the pectoral muscles, but also recruit the front deltoids, traps and triceps. Some movements even recruit various back muscles for stabilization. Horizontal push exercises include bench presses, dumbbell bench presses, incline presses, dips, push-ups, and several others.

To get the biggest return on your time spent training, you should always focus your workouts around these compound movements. Not only will you train your major muscle groups, your smaller muscle groups will get plenty of work too! You can incorporate these movements into your existing routine but be sure to perform them at the beginning of each workout. If you feel like you need to hit your smaller muscle groups a bit harder, you can add in some isolation exercises toward the end. Alternatively, you can try structuring your routine around upper body and lower body push and pull days. Whatever routine you choose, just make sure it includes compound movements!
At PumpFit Club in Fort Lauderdale, all our workouts recruit every muscle of the body for a truly intense exercise routine that will kick you into the shape you desire. Our instructors are highly trained and will work with you to scale your exercises to suit your ability. Small class sizes ensure close personal attention and the motivation you need to see results! Sign up for a free 3-day pass or contact us for more information.