Compound Exercises: Optimize Strength Gain By Targeting Muscle Groups

Posted by HONEY BADGER® on

Compound Exercises: Optimize Strength Gain By Targeting Muscle Groups


Compound Exercises help you achieve more bang for buck when it comes to lifting. It targets more than one muscle group, yielding efficiency and results. When you are trying to maximize time, while increasing your output then compound lifts are for you.

Real results from your workouts without spending hours at the gym. Compound exercises have stood the test of time. These lifts are designed to utilize proper form to ensure your workout is powerful and to set you up for success.


We can all say that life is super busy and we don’t always have enough hours in the day to go to the gym. Within a short period of time, if you can get all the major muscle groups in your body engaged and stimulated, with only 8-10 exercises, your body composition undergoes a drastic and major change within a short duration. We recommend you take our signature Performance Energy pre-workout before you take on your compound lifts.

Additionally, compound exercises build your body proportionately. Since compound exercises and the type of movements you use are major muscle groups, multiple joints are put to work and your workout results are improved.


There are many different types of compound exercises, including compound lifts like deadlifts. When doing compound lifts, stress exertion is systematic throughout neighboring areas and target muscles. In the case of deadlifts, the entire body is forced to get to work, systematically, you get results for your entire body, as a whole.

When stress is uniform throughout, GH and Testosterone cascade are put to constructive use for muscle building. Do you know compound lifts allow increased levels of weight to be shifted, which means optimal stimulation of muscles under tension happens? 

Also, more muscle groups get to work, with fewer exercises. This means you don’t need to do a lot of different exercises. So, compound lifts are time-saving, stimulate muscle fibers better and also, speed up the recovery process.


The following is a list of the top 10 strength building, compound exercises:

  1. Barbell Bench Press
  2. Pull-Ups
  3. Barbell Deadlift
  4. Squats
  5. Bench Step-Ups
  6. Military Press
  7. Dip
  8. Bent Over Row
  9. Shrug
  10. Close-Grip Bench Press


    All compound exercises including compound lifts, mimic muscle function like it is exerted in real life. By compounding exercises, muscles gain greater strength and the results are practical, allowing us to do our daily routines with better efficiency.

    So, those competing in athletic activities can have a good foundation and capacity to get multiple muscle groups to work simultaneously. Compound lifts also need more energy for completion, which tends to leave us depleted and exhausted faster.

    This means, our heart is pushed to work harder than when doing other types of exercises. The metabolic rate is higher and the cardiorespiratory systems are in full swing, turning your body into a fat-burning machine for fat loss. Thus it promotes a leaner, healthier, and muscular you. Learn more about compound lift benefits from ACE.


    Compound lifts are a proven way to build muscles faster. However, warm-up before your workout by walking for a few minutes, jumping jacks, cycling, dynamic stretches, etc. Don’t forget stretches, yes, after your workout to help cool down and alleviate some soreness.

    The next time you are searching for excuses to skip your normal workout routine, remember strength training exercises are a way to save time, burn fat, and build smarter. Remember to eat right and get adequate rest, when you do strength training exercises for best results.