How To Achieve Muscle Hypertrophy With Compound Excercises

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The scientific name for bodybuilding is muscle hypertrophy. This process occurs naturally at the height of puberty, but usually ceases by the early twenties. However, new muscle cells can be developed with anaerobic workouts and compound excercises. This article will discuss six such exercises.
Bench Presses. These are great because they work the chest, triceps and shoulders. There are 3 types of bench press exercises. The inclined press focuses on the upper chest and shoulders. The flat press works the entire chest, and the decline press works on the lower chest and the triceps.
The Military Press. Sit in an upright position. Push the dumbbell up from behind the neck and move it directly above your head. This type of press will work on the front of the shoulder as well as the triceps. It's great for gaining mass.
Squats. These are excellent for all core muscles and leg muscles. It's tough doing squats but they are fantastic for building muscle mass. As you probably know, the biggest muscles are the quadriceps on the front of the legs. When doing squats, wear a weight belt to prevent your back from bowing in or out.
Concentration Curls. Sit on a flat bench. Put a dumbbell between your legs. Spread your legs and keep your feet on the floor with your knees bent. Pick the dumbbell up with your right arm. Put the back of your arm on top of the right inner thigh. Turn your palm until it faces forward away from the thigh.
While keeping your upper arm still, curl the dumbbell forward. As you breathe out, contract your biceps. Only your forearm should move. Carry on the motion until the biceps have contracted fully and the dumbbell is at shoulder level. Gradually bring the dumbbell back to its starting position while breathing in. Repeat this procedure with the left arm.
Wrist Curls. Put a dumbbell on one side of a bench. Kneel on both knees with your body facing the bench. Grab the dumbbell with your arms in a supinated (palms up) grip. Bring them up so that the forearms rest on the bench. The wrists must hang over the edge. Curl the wrists upwards while exhaling. While inhaling, lower the wrists slowly to the starting position. The forearms must be stationary. The wrists are the only thing that should move.
Tricep Extensions. Hold a dumbbell in both hands while standing. The feet must be shoulder width apart. Grab the dumbbell slowly using both hands and raise it above your head until both your arms are extended to the maximum. You should feel resistance in the palms of your hands. The palms should be facing the ceiling. You are now in the starting position.
Keep the upper arms close to the head. Your elbows should be perpendicular to the floor. Make a semi-circular movement behind your head until the forearms touch the biceps. Move the forearms only - keep your upper arms still. Inhale while doing this. Return to the starting position by raising the dumbbell with your triceps. Exhale while doing this.
When doing these compound excercises, be sure to rest in between. Avoid doing them if you are recovering from an injury or if you are not well. For best results, work with a professional trainer at a gym.

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