“Isolation workouts vs compound workouts” has been a matter of constant debate. While both the workouts have their pros and cons, the thing that really matters is your personal goal and the result you’re trying to achieve through the workout.

Isolation exercises are movements that involve only one joint or muscle group. Wrist Curl, Dumbbell Side Raise, Flat Bench Press are some common examples. Compound workouts are exercises involving multi-joint movements that involve several muscles or muscle groups at any single time. Squat exercise is a perfect example, which engages multiple muscles in the lower body and core, quadriceps, the glutes, the hamstrings, the calves etc.the workouts.

If your aim to improve strength and fitness level, then compound workouts with heavy weights are the best ways to take you closer to your goal(s). In a compound workout, you employ multiple muscle groups in the exercise and simulate real-world movements that add a functional component to the workout. You’ll be able to lift heavy weights and not just in the gym.

Here are the best Compound workouts will help you achieve your goals.

Upper Body Workouts


1. Bent Over Row

It is a fairly easy exercise and hence beginner friendly. Bent over row engages your lats, Middle Back, shoulders and Biceps with the concentration on your back. It is an excellent way for building up back muscles for more complex exercises. But it is essential that you stick to the right form of the exercise.

2. Bench Press

Bench Press is the ideal choice for those looking for chest workouts. Push-ups might be a good way too to build a muscular chest, however, pumping 50 pushups a set can make you redundant, and it gets boring after a while. The Bench Press helps to build your chest, shoulders and triceps. Another thing that makes Bench press more interesting than push-ups is that adding weight to the barbell after every few weeks feels more accomplishing than adding a few more push-ups.

3. Pull-ups / Lateral Pull-downs

If you want to build your back, pull-ups or the lateral pull-downs might be the easiest way. When these two exercises are done in succession, it activates a lot of muscles including biceps, shoulders and middle. Since Pull-ups generally work the back muscles, arms, and rear shoulders and pushing exercises train muscles that work in opposition, i.e. your back, rear shoulders, and biceps, it is a good idea to combine the two.

4. Barbell Military Press

Hardcore barbell military press is instrumental for those who are aiming for strong shoulders. The workout is primarily concentrated towards the shoulders and while the triceps are engaged too. Performing it in a standing position recruits many more muscle groups rather than doing it seated, to maintain balance and support the lift. Like the squat and deadlift, Barbell Military Press can be thought of like a full-body exercise, to some extent.

5. Dips

Dips are highly effective. You’re engaging your chest, shoulders and triceps while doing dips. It is simple and does not require any equipment. Though it might become tiresome after a certain time, being regular with dips can give you spectacular results. It has direct real-world applications.

Lower Body Workouts


1. Squat

The squat is the most effective exercise for having a powerful lower body. A Squat engages your calves, hamstrings, glutes, and lower-back. Squats also strengthen and tone the hip and thigh muscles. However, it is compelling that you follow a strict form or else you can end up doing more harm than good, and severely injure yourself. It can affect your knees. So having a trainer’s eye on you shall be a good thing.

2. Deadlift

It is a perfect package. If you have to opt for just one exercise that addresses the maximum body parts and compensates for many other workouts, barbell deadlift should be the one. It engages your Calves, Hamstrings, Lats, Forearms, Quadriceps, Traps, Glutes, Middle Back. However, being a complex workout, it demands expert supervision.