Want to build serious muscle, gain real strength, and burn fat — all at the same time? These are the four best compound lifts that allow you to move heavy weight for moderate (8-12) to high reps (15-20) — the sweet spot for hypertrophy, strength gains, and fat loss.
1. Squats – The Ultimate Lower-Body Strength and Muscle Builder
Primary muscles: Quads, hamstrings, glutes, core
How to perform:
Position a barbell on a squat rack at upper chest height.
Step under the bar, placing it across your upper traps (not neck).
Grip the bar just outside shoulder width, pull your shoulder blades together, and stand up with the bar.
Step back into a shoulder-width stance with toes slightly pointed out.
Execution:
Take a deep breath, brace your core.
Push your hips back and bend your knees to descend.
Lower until your thighs are parallel or near parallel to the ground.
Keep your chest up and back flat throughout.
Drive through your heels to return to standing, exhaling at the top.
Tips:
Keep your knees in line with your toes.
Don’t let your heels lift off the ground.
Avoid caving your knees inward (valgus collapse).
2. Barbell Shrugs – Build Massive Traps and Upper-Body Density
Primary muscles: Trapezius (upper portion)
How to perform:
Stand with feet shoulder-width apart.
Grip a barbell with both hands at hip level (overhand grip), arms straight.
Execution:
Lift (shrug) your shoulders straight up as high as possible.
Squeeze your traps hard at the top for a second.
Slowly lower your shoulders back to the starting position.
Tips:
Don’t roll your shoulders—lift straight up and down.
Keep arms extended; don’t bend your elbows.
Use a hook grip or straps for heavier weights to avoid grip fatigue.
3. Deadlifts – The King of Full-Body Power and Fat-Burning
Primary muscles: Glutes, hamstrings, back, core, forearms, traps
How to perform:
Stand with feet hip-width apart, barbell over the middle of your feet.
Bend at the hips and knees to grab the bar (just outside your knees).
Keep your back flat, chest up, and head up.
Execution:
Brace your core, drive through your heels.
Pull the bar close to your body as you stand tall.
At the top, lock out your hips and stand fully upright.
Lower the bar by hinging at the hips first, then bending your knees once it passes them.
Tips:
Don’t round your back—neutral spine is critical.
Engage your lats to keep the bar close.
Tap or reset between reps for consistent form.
4. T-Bar Rows – Add Serious Thickness to Your Back and Core
Primary muscles: Middle back, lats, rhomboids, rear delts, core
How to perform:
Load a T-bar row machine or a landmine with weight.
Straddle the bar and grip the bar with your hands or handle attachment (close, neutral grip or wide grip, depending on the attachment).
Keep your knees slightly bent and torso leaning forward about 45°.
Execution:
Pull the weight toward your chest or upper abs by driving your elbows back.
Squeeze your shoulder blades together at the top.
Slowly lower the weight to the starting position.
Tips:
Keep your torso still—don’t use momentum.
Stay tight in your core to avoid lower back strain.
Don’t flare your elbows too wide; stay controlled and tight.
These compound movements are ideal for maximizing workload, boosting testosterone naturally, and igniting fat-burning while packing on lean muscle.
Perfect for intermediate to advanced lifters. Use proper form to prevent injury and maximize gains. Train smart, lift heavy, grow strong!