Compound training, or multi-joint exercise training is just that - doing movements that involve multiple joints and muscles working together. For example, a seated knee extension might be a means of isolating the quads, while squatting still trains the quads, but in a compound fashion with other muscle groups, like your glutes, low back, hamstrings and so on. Compound exercises have been praised for getting the most “bang for your buck” because you can train numerous muscles at once. However, its strengths are its weakness. When training to failure with compound exercises, only the weakest link fatigues first. So if you are bench pressing to train your chest, and your triceps fatigue first, are you really targeting your chest in the most optimal way? Probably not. It all really depends on what your specific goals are in any training cycle. Are you simply trying to move more weight when benching? Or do you want to focus more on chest hypertrophy? The answers to questions like these will help guide you when developing a strength training program. In general, a combination of compound and isolation exercises is often the most effective way to build muscle.As with all types of training, sufficient protein intake is key to your post-workout recovery and subsequent strength and hypertrophy gains. Check out Upper Echelon Nutrition Whey Protein Isolate to ensure that you’re getting your post-workout recovery right. Each serving provides 22 grams of some of the highest-quality whey protein out there. The ingredients are all-natural - we only use cocoa powder, Himalayan rock salt, and Stevia for flavoring - resulting in a protein that quite simply tastes amazing. On top of that, each batch of our whey isolate undergoes a strict quality control process that includes independent third party testing to ensure that our protein is exactly what we say it is, free of any harmful substances or contaminants.