Many people head to the gym with the sole aim of increasing their muscle size and strength but fail to reach their goals. This could be down to a number of reasons such as poor nutrition and ineffective training for example. Many people spend hours in the free weights area following programmes that are not suited for their aims and goals. This post looks at three compound lifts that should be included in any mass building programme. Compound lifts are often referred to the “Big lifts” work multiple muscle groups and target large muscles such as the chest, back and legs. They can help to increase muscle size since performing them will help to generate a bigger hormone response compared to exercises that target small muscle groups. Out of the 3 lifts covered here only one of them tends to get used and especially young males often over use this exercise. The bench press is king of the exercises when it comes to young men trying to build muscle mass; it is also the exercise that more often or not is performed with bad technique. The other 2 big lifts, which are the squat and deadlift, tend to get overlooked. Many males will tend to focus far to heavily on their “show muscles” of the chest and arms. If you want to increase overall muscle size then make sure you follow a balanced programme, which means do not neglect the lower body!

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: Pull ups