There are two types of exercises, compound and isolation.
Compound Exercises
Compound exercises are ones that use more than one muscle group. Two good examples are the deadlift, squat or pull up.
Isolation Exercises
Isolation Exercises are ones that focus just on one muscle group. For example Dumbell curls, for your biceps.
Why are Compound Exercises Better for Putting on Muscle for Hardgainers?
Firstly, and this is ultimately one of the deciding reasons why compound exercises are more effective, is that people just don’t have time to spend 45-60 mins in the gym every day. Doing a couple of compound exercises in half the time is just as effective as doing many different isolation exercises.
But the reason that hardgainers really benefit from compound exercises is that because it uses multiple muscle groups and uses them very effectively.
Rather than tiring out your body doing loads of isolation exercises, doing a ‘few’ compound exercises – which will be of a heavy weight in most cases – will really work your body overall. When you are really working your entire body more testosterone is released. And we all know that testosterone is great for building muscle.
