#FitnessFridays Compound Training for Mass

If your life is busy like mine, you don’t have time to spend in the gym, you need to follow a regime that is fast, yet effective. There are so many gym training regimens that can make your training experience overwhelming, but I’ve been using compound training for maximum growth for years!


What Is Compound training?


Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. You can also do compound exercise that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl)


When you strength train, you do mechanical damage (damage to the muscle fibers) and the metabolic damage (when you fatigue the muscles by depleting their energy stores). This damage is good, it signals a hormonal response that kicks in during the recovery period after your workout. The body releases growth hormone, testosterone, and insulin-like growth factors. Which help replenish energy stores and repair structural damage to the fibers.



I would say choosing compound exercise is time effective. If you have a limited amount of time to exercise, you will work more muscles and build sizes by focusing on hitting more muscle at one time.


Other benefits Include:

  • Improved strength
  • Gained muscle mass
  • Maintaining a higher heart rate throughout your workout, providing you with cardiovascular benefits


3 of My Favorite Compound Exercises




  1. Stand with barbell on floor, feet hip-width apart, toes under bar.
  2. Drive hips back, keeping your core tight and your spine neutral as you squat down. Your back should remain flat not curved.
  3. Grasp the bar with your hands. Your hands should be placed on the bar slightly wider than your thighs.
  4. Keep knees soft and out through your heels as you start to lift.
  5. Pull the bar up so your hips and the bar rise at the same time, keeping the bar close to your body as you lift.
  6. Finish in a tall stance with a glute squeeze at the top.
  7. Slowly lower the bar to the ground while hinging at the hips.
  8. Pull the bar up so your hips and the bar rise at the same time, keeping the bar close to your body.

Barbell Squats


  1. Start with feet slightly wider than hip-width, toes turned slightly out.
  2. Keep your chest up and out, engage your abdominals, and shift your weight back into you heels as you push your hips back.
  3. Lower yourself into a squat until your thighs are parallel or almost parallel to the floor. Your knees should remain aligned over your second toe.
  4. Keep your chest out and core tight as you push through your heels to stand back up to your starting position. Squeeze your glutes at the top.

Flat Bench Press


  1. Lay on the bench with your eyes under the bar.
  2. Grab the bar with a medium grip-width (thumbs around the bar!).
  3. Un-rack the bar by straightening your arms.
  4. Lower the bar to your mid-chest.
  5. Press the bar back until your arms are straight.

What do you think?


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