Definition
The full breakdown. What it is, why it matters, how to use it.
Compound lifts move more than one joint and recruit multiple muscle groups simultaneously — squats, deadlifts, bench press, overhead press, rows, and pull-ups. They produce the most strength and size per minute spent and should form the base of every program before isolation work.
Q & A
Real Questions
Question 01
What are the 'big 5' compound lifts?
Squat, deadlift, bench press, overhead press, and bent-over row. Together they train almost every major muscle group.
Question 02
How many compound lifts per workout?
1–2 heavy compounds, then 3–5 accessory or isolation movements. More than that fatigues your nervous system before you finish.
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