In natural bodybuilding, less is more; this is especially applicable to the selection of exercises in your program. While isolation work (e.g., biceps curls, leg extensions) has a place in your program, it should be based on compound movements. These compound movements work several muscle groups at once, so they can really maximize your time in the gym.
Compound movements not only save time, but they effectively optimize strength and muscle development by their very nature. They force your body to function as a single unit, which stimulates the release of anabolic hormones like testosterone and growth hormone.
Whether you’re an experienced lifter familiar with the gym or someone just starting to embark on a fitness journey, learning these fundamental movement patterns at the most basic level will help you reach your goals.
The Mighty Squat: The King of All Exercises
For good reason, the squat is often considered the king of all exercises. This compound movement works the quads, hamstrings, glutes, and core, utilizing stabilizing muscles throughout the body.
Doing squats with a barbell behind your back can increase the size and strength of your legs and can also help you perform better in sports and other daily activities, such as climbing stairs and lifting.
Squats also have a hormonal benefit, as they stimulate testosterone, which contributes to overall muscle development. More importantly, they also help increase mobility and lay the foundation for other lower body exercises.
If squats are new to you, start with the bodyweight version or goblet squats with a dumbbell. When you can do that, move on to barbell squats; focus on the weight once your form is perfect. Add 3–4 sets of 6–10 reps to your session, and your legs will change.
Deadlifts for Total Body Power
Deadlifts are unmatched for developing brute strength and posterior chain musculature. This movement works the hamstrings, glutes, lower back, trapezius, and core, making it one of the most effective ways to work multiple muscles at once.
Deadlifts are not just a bodybuilding exercise; they are a functional strength exercise. Whether it’s lifting heavy shopping bags, carrying furniture, or improving athletic performance, deadlifts mirror what we do in the real world. They also test grip strength and posture in a way that not many exercises can.
Focus first on methods to maximize your gains with deadlifts. Focus on keeping your spine neutral, your chest high, and the bar close to your body during the lift. Do 3–5 sets of 4–8 reps, starting light and increasing the weight for 3–5 days, incorporating rest days between heavy sessions to optimize recovery.
Bench Press for a Bigger Upper Body
If you want to get strong, defined pecs, deltoids, and triceps, you need to bench press. This compound movement is a staple for gaining muscle mass and upper body strength.
When you press a loaded barbell or dumbbells from a horizontal position, you exercise several muscles, with the pecs taking center stage. The bench press tones the front of the shoulders and triceps at the same time, making it an effective way to work the upper body. In addition, the bench press develops pushing strength that translates both in sport and in everyday activities such as pushing doors or moving heavy objects.
If you’re a beginner or have a long way to go, you can do dumbbell bench press exercises to follow the pattern. When you feel confident, move on to the barbell version. Perform 3–4 sets of 6–12 reps, depending on your goals; for strength, use heavier weights; for hypertrophy, use lighter weights.
Pull-Ups for Total Upper-Body Strength
Pull-ups are associated with some of the most powerful and demanding compound movements for developing the upper body. They primarily work the lats and biceps while using the trapezius, shoulders, and trunk for support.
The scalability of pull-ups is perhaps one of their greatest advantages. Assisted, classic or weighted, these pull-ups can be adjusted to your fitness level. Plus, they don’t require any fancy equipment, just a sturdy bar and your determination, since, unlike group classes, they rely solely on body weight.
To start including pull-ups in your workout routine, do about 3–4 sets with as many repetitions as possible (AMRAP). If you are a beginner at pull-ups, use bands or an assisted machine until you build strength. After a while, incorporate variations such as pull-ups or wide grip pull-ups to mix things up and challenge your muscles.
Overhead Press for Shoulder and Core Stability
The overhead press (or military press) is an intense exercise to develop your shoulders, triceps, and core. You stand up and press the barbell or dumbbells from the shoulder overhead, which means it requires strength and stability.
This exercise not only develops the shoulders but also helps develop the upper chest and stabilize the trunk. And because the press is performed standing, it requires you to work your entire body, conditioning your abs and lower back, as well as your shoulders and arms.
To get the most out of this lift, emphasize a full range of motion and controlled tempo. Start with 3–5 sets of 6–10 repetitions with moderate but heavy weight. Over time, you can load more weight, but only as your shoulder strength allows.
Barbell Rows for a Thicker Back
Barbell rowing is one of the first exercises you’ll need for a big, thick back. This compound movement hits the lats, trapezius, rhomboids, and rear deltoids while engaging the trunk and spinal stabilizers.
Push-ups not only help you develop a strong back, but they also help correct your posture by providing balance to all the pushing movements of your training regimen. A stronger back makes pulling movements, such as pull-ups and deadlifts, easier and maintains a stable base that allows for heavier squats and presses.
To do the barbell row, keep your hips slightly bent, keep your back straight, and pull the bar toward your lower chest. Do 3 to 4 sets of 8 to 12 repetitions and practice the exercise with control to engage the appropriate muscles.
Wrapping It Up
An ever-present element of natural muscle growth is compound movements. Incorporating a few key lifts like squats, deadlifts, bench presses, pull-ups, and rowing into your routine can help you build an incredible and useful physique without unnecessary stuff.
Not only do these exercises get your muscles working in a coordinated way, but they also save time, as you’re working many muscle areas at the same time.
As long as you maintain good form and increase the weight gradually, you have an excellent ally in compound movements. Master these movements, add them to your training program, and with focus and effort, you will make wonderful progress and awaken all of your body’s capabilities naturally.
