Best Compound Movements for Muscle Gain in Dubai

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Published: November 27, 2023

If you’re on a quest for serious muscle gains, you’re in the right place. We’re diving into the world of compound movements – the powerhouse exercises that can take your muscle-building game to the next level. Let’s cut through the noise and focus on the essentials for a stronger, more muscular you. Get ready to crush it with the best compound movements for muscle gain! DubaiPT Personal Trainers will explain how to perform these exercises correctly, how to incorporate them into your routine, and what benefits you can expect.

What are Compound Movements?

Compound movements refer to exercises that engage multiple muscle groups and joints simultaneously. These dynamic movements involve coordinated efforts from various muscle groups, as opposed to isolation exercises that target a specific muscle. Compound exercises are known for their efficiency in promoting overall strength, muscle development, and functional fitness.

A man performing a bench press in an outside gym
Compound exercises play a vital role in achieving optimal performance.

Examples include classic compound movements like squats, deadlifts, bench presses, and overhead presses. These exercises not only maximize the recruitment of different muscle fibers but also stimulate the release of growth-promoting hormones, making them fundamental components of well-rounded workout routines. Incorporating compound movements into a fitness regimen is often recommended for enhancing athletic performance and fostering a balanced physique.

Benefits of Compound Movements

Compound movements offer a range of benefits. Some of the key advantages include:

  • Time-Efficient Workouts: Since compound exercises work for multiple muscle groups, they allow individuals to achieve a comprehensive workout in less time compared to targeting each muscle group individually.
  • Muscle Imbalance Prevention: By targeting multiple muscle groups simultaneously, compound exercises help prevent muscle imbalances. Imbalances can occur when certain muscle groups are overdeveloped while others are neglected.
  • Caloric Expenditure: Due to the high energy demand of compound exercises, they can contribute to increased caloric expenditure during and after a workout. This can be advantageous for those looking to manage body weight.
  • Functional Strength: Compound movements mimic real-life activities and movements, promoting functional strength.
  • Hormonal Response: Compound movements stimulate the release of hormones like testosterone and growth hormone, which play crucial roles in muscle growth and overall body composition.

What are the Best Compound Movements for Muscle Gain?

Some of the best compound movements, widely recognized for their effectiveness in building strength and muscle, include:

  • Squats: A fundamental lower body exercise that targets the quadriceps, hamstrings, and glutes, and engages the core for stability.
  • Deadlifts: This exercise works the entire posterior chain, including the lower back, glutes, and hamstrings, and engages the upper back and grip.
  • Bench Press: A classic upper body compound movement that targets the chest, shoulders, and triceps, providing a solid foundation for various athletic activities, including sports like boxing in Dubai.
A person gripping a barbell to perform one of the best compound movements for muscle gain.
Compound movements promote overall functional fitness.

Incorporating a variety of these compound movements into a workout routine can provide a comprehensive approach to strength training. However, it’s important to perform them with proper form and technique to minimize the risk of injury. Let’s take a closer look at each one.


Performing squats correctly is essential for maximizing their effectiveness and minimizing the risk of injury. Begin by standing with your feet shoulder-width apart, chest up, and core engaged. Initiate the movement by pushing your hips back and bending your knees, maintaining a straight back and upright chest. Lower your body until your thighs are parallel to the ground, ensuring your knees track over your toes. Keep the weight on your heels and midfoot as you push through your legs to return to the starting position.

To incorporate squats into your routine, aim for 2-3 sessions per week with 3-5 sets of 5-12 repetitions. Include variations like back squats or front squats to target muscles from different angles. Prioritize a dynamic warm-up, gradually increase weight for progressive overload, and allow 1-2 minutes of rest between sets. If you’re new to squats, consider seeking guidance from a personal trainer for muscle gain in Dubai.


To perform a deadlift, stand with your feet hip-width apart, toes pointing forward, and a barbell in front of you. Hinge at your hips, keeping your back flat and chest up as you reach down to grasp the barbell with an overhand grip. Engage your core and lift the barbell by extending your hips and knees simultaneously, ensuring a straight back throughout the movement. Lower the barbell back to the ground with controlled movement.

A man performing a deadlift
Deadlift is one of the best compound movements for muscle gain.

Similarly to squats, to incorporate deadlifts into your routine, aim for 2-3 sessions per week with 3-5 sets of 5-12 repetitions, adjusting the weight based on your fitness level. Additionally, abs workouts are also useful to strengthen the muscles surrounding your midsection, enhancing overall stability and performance.

Bench Press

Executing the bench press with proper technique is essential for building upper body strength effectively and safely. Begin by lying on a flat bench with your feet firmly planted on the ground. Position your hands slightly wider than shoulder-width apart on the barbell, ensuring your wrists are straight. Lower the barbell to your chest in a controlled manner, keeping your elbows at around a 90-degree angle. Push the barbell back up to the starting position, fully extending your arms.

Remember, It’s important to have a spotter, especially when lifting heavy weights, to ensure safety and assist when needed. Furthermore, including variations like incline or decline bench presses can also add diversity to your upper body workout routine.

Build Muscles Safely and Efficiently

Mastering proper form is paramount in realizing the full benefits of the best compound movements for muscle gain. As you start your fitness journey, prioritize technique over heavy weights, gradually increasing resistance to avoid unnecessary strain and injury. While home workouts can build muscle at first, offering convenience and initial development, transitioning to a gym environment provides additional opportunities for progressive overload. The controlled environment of a gym, with access to a variety of equipment and the guidance of fitness professionals, allows for systematic strength progression. Remember, building muscle is a gradual process that requires dedication and consistency.

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