Taking on moves that result in greater muscle recruitment means you'll build strength, joint stability, stamina, and muscle more efficiently. That's why compound exercises should be the centerpiece of everyone's workouts—but especially for those looking is to build muscle. Here's what you need to know.

Research shows us that muscle growth is driven by mechanical tension. Unlike time under tension—the amount of time a muscle spends under load, which actually does nothing for hypertrophy—mechanical tension kicks in the moment your reps begin to naturally slow down as you approach muscle failure. Trainers call these “effective reps.”

Discover post-workout foods that provide the perfect balance of protein, carbs and nutrients to maximize muscle growth and speed recovery after exercise.