The Big 3 | Squats, Bench & Deadlift

Whether you’re trying to bulk up and add some serious muscle or cut down and get shredded for the summer, these compound lifts should be a staple part of each of your different workouts! But what is a compound exercise?

A compound exercise is simply a movement that uses multiple joints and muscles at once. So it goes without saying that they allow you to move heavier weight, and the heavier you can push the more muscle mass you can put on as quickly as possible, given that your diets in check (take a look at the previous post for some tips on that).

The top 3 compounds being:



Muscle groups worked:

  • Quads
  • Hamstrings
  • Glutes
  • Lower back

The squats undeniably the best overall mass builder for your legs, working basically your entire lower body while maintaining stability and strength in your lower back to maintain proper form. On top of this there’s been multiple studies showing that performing heavy squats promotes the release of testosterone in men, the main hormone responsible for building muscle all over the body – so there’s no excuse to skip leg day…


Bench press

Muscle groups worked:

  • Chest
  • Triceps
  • Shoulders

Aside from being the all time favourite compound exercise of any guy at the gym to build a full and developed chest, the bench press works a lot more. Often overlooked, the bench press quite heavily works the shoulders (the wider out you hold the bar, the more shoulder you work) and ofcourse the triceps (the closer in you hold the bar). Your triceps make up 2/3 of your arms so if youre looking to build big arms that fill out your sleeves makes sure youre hitting bench twice a week!



Muscle groups worked:

  • Traps
  • Overall back thickness
  • Forearms
  • Glutes
  • Quads
  • Hanstrings

Though the deadlift was once overlooked or avoided, its become far more popular in the last few years and known as ‘the king of exercises’ due to the multiple muscle groups it works. This is a great exercise for overall muscle development and to test how strong you really are!

Keep checking back for new posts and content!


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