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As a hardgainer, or “ectomorph” (if you want to be scientific) it’s commonly touted that compound exercises with a barbell are the best way to build muscle. The question I want to ask, and partially answer today however is, can you build muscle with just a set of dumbbells?
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The only effective hardgainer workout is one based on compound exercises, including squat, dead lift, bench press, military press and chin up. Variations may include the clean and press, which is a tremendous exercise targeting most body muscles. Increased time under tension (TUT) using drop sets further increases the stress, causing a beneficial natural production [...]

Exercises can be split into two categories. Isolation exercises and compound exercises. As the name suggests isolation exercises only work one particular muscle. Compound exercises on the other hand work out multiple muscles at once.
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The biceps are widely regarded by serious weight lifters as ‘vanity’ muscles, since relative to the other muscles in the body they perform a very specific and limited job. Other muscles such as the hamstrings, deltoids, lats or glutes are used extensively in compound exercises, but biceps are almost incidental to such major exercises such [...]

In order for you to build a lean and sexy fat free figure, like Hollywood celebrity Rain in Ninja Assassin, you should do your exercises to a certain limit so as to help your body to recover and develop. Compound exercises (like squats, barbell rows, and free weight exercises) are proven to give maximum benefits. [...]

The truth is, doing a gazillion ab crunches won’t reduce your belly fat. You might build some rock hard abs but they will still be covered by your fat. However, there are some nice intense weight training exercises that have been shown to increase your testosterone levels( which will in turn increase your metabolism!).
Also, you [...]