First of all you have to get your form right, a injury during the period of training will hinder your performance and motivation.

The 3 main compound exercises you need to know about is:

Squat

Deadlift

Bench Press

Testosterone is released when body is put under stress, compound movements are great exercise to target muscle through out the bod, it stresses large amount of muscle groups which then causes testosterone to be released into the blood stream, briefly followed by processes that helps gaining muscle and obtaining strength.





Other effective compound exercises

Bent over rolls

Military press

Dips (weight or not weight)

cleans

Pull ups



