6 Compound Lifts That Should Be in Every Bodybuilder’s Training Program

All bodybuilders want one thing, make that two things. To increase limit strength (the amount of weight they can move around) and to increase muscle mass. When designing a training program for a bodybuilder, whether it’s for yourself or a client, there are six key compound lifts you need master.

These are:

Squats
Overhead press
Chin-ups
Bench press
Deadlift
Bar dips

The reason these lifts should be included as the foundation is that they help to build the most strength and muscle as they recruit the most muscle fibers from many muscle groups when executing the lifts correctly. (More bang for your buck). For instance, when performing heavy barbell squats, one will elicit more testosterone and growth hormone when compared to any other lift, compound, or isolation.

Now on to the lifts!

#1: The Squat

The Squat is one of the best compound movements the bodybuilder should use to increase muscle strength and mass. With many variations that shift the focus from the front of the thigh to the back, the squat is the king of all exercises. Scientific studies have shown that a heavy, full-range-of-motion squat will increase the athlete's testosterone and growth hormones. This is important as these hormonal secretions aid in muscle hypertrophy. Scientific studies have also concluded that squats elicit more quadricep muscle fiber activation than when compared to the leg press. This is because leg press machines must stay in one fixed range of movement, and the leg press machine also removes the requirement of core stability. Due to the lack of stability, the hips and lower back are put into a position where injury could occur since the athlete can lift heavier weights, which can be dangerous since this type of weight cannot be used during a free-weight barbell squat.

#2:The Overhead Press

The overhead press is a beautiful exercise for developing the deltoids, and as other compound lifts, it recruits multiple muscle fibers to perform the exercise. During this exercise, the legs and core are called upon to stabilize the weight, and then the delts and triceps push the weight overhead to complete the movement. The overhead press aids in developing a well-rounded upper body and can also assist the bodybuilder later on when incorporating isolated shoulder exercises, as the strength gained from the compound exercise should allow the bodybuilder to increase the intensity of the isolated movement. Perform the overhead press standing or seated and will you will reap the benefits.

#3: The Chin-Up

The chin-up is an exercise that will add functional strength and muscle size. To perform the chin-up, the bodybuilder must lift their body weight. Once one's body weight is mastered, the bodybuilder can increase the intensity level by adding weight plates to a dip belt. The chin-up will provide intense overload on the biceps, causing them to grow and require the back muscle fibers to recruit in great proportion. The chin-up will also increase one’s limit strength and grip strength, which are important to the bodybuilder to keep progressing and reaching their goals.

#4: The Bench Press

The bench press is a very beneficial compound, multi-joint exercise, as it works several muscles in the upper body, including the chest, anterior deltoid, and arms (triceps). The bodybuilder can also incorporate different variations of the bench press, such as the traditional press (lying flat on the bench) and incline press (with the bench between a 45-60-degree angle). This works the upper portion of the chest, the anterior deltoid, and the triceps. The decline bench is most effective at a 20-25 degree angle, shifting the focus to the lower chest and shoulders. Josh Bryant states, “The bench press allows for the heaviest weight of any exercises to be handled, and it is a true strength builder.” If used properly, the bench press can certainly increase the limit strength of the bodybuilder.

#5: The Deadlift

The deadlift is one of my favorite compound exercises. There is no greater feeling than lifting heavy weights off the floor and locking them out with the proper form. This exercise is a staple in my back routine; however, it works much more than just the back. The deadlift requires the bodybuilder to recruit almost every muscle in the body as it recruits a large number of muscle fibers and is a muscle and strength builder. Like squats, the deadlift needs to be at the top of the list when programming exercises that build the most strength and muscle mass, and like squats, the deadlift produces natural increases of growth hormone and testosterone.

#6:The Bar Dip

Do you want to bench big? Then, the bar dip needs to be in your programming as it is a great upper body builder that targets the pectorals and the triceps. The bar dip also helps increase muscle strength and size to the delts, upper back, lower back, and core. By becoming proficient in the bar dip, the bodybuilder can vastly improve in the bench press. The bar dip is, in general, a great mass builder for the upper body, and if the bodybuilder does not have pre-existing injuries that prevent them from performing the bar dip, it needs to be in the programming. Once the dip is mastered using body weight for 6-8 reps, the intensity may be increased by adding weight to a belt.

Conclusion

Core lifts should be the foundation of a bodybuilding training program. Core lifts will help build muscle mass, increase strength, stimulate new bone growth, increase hormone levels, and help prevent injury if performed with a full range of motion with proper form and technique. If you want to push the limits of your strength and muscle size, these six core lifts need to be a staple in your training programming. If you would like help in developing the perfect workout routine, please reach out, and I can help you unlock your full potential.

Source: Bryant , J., MS (2019). Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy (1st ed.). The International Sports Sciences Association.

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