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Testmax Use compound exercises. To build bigger stronger muscle you must place the specific muscle under a certain degree of strain. If you are doing tricep kick backs and lateral raises all day long your muscles do not come under the necessary strain which is needed to force them to grow. Compound exercises such as your deadlift, squat. bench press, snatch, chin ups, triceps, lunges all incorporate a huge number of muscle fibers and they stress the muscle and central nervous system. Your body reacts to this strain by releasing growth hormone, Testosterone Booster and also signaling to the body that you need new muscle to cope with the strain. Not using compound exercises will spell the end of muscle gain.