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Choosing The Best Exercises Every Time You Workout!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
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What's more effective? Compound or Isolation exercises?  So much has been said about this over the years, which is better and why? The fact is that both need to be included in a program as both have some very significant benefits. What’s the difference? A ‘ compound’ movement is an exercise that requires the function of more than one joint to complete. Conversely this means that an isolation exercise only requires the one. Some examples of compound movements are;
- Shoulder Press
- Barbell Squats
- Bench Press
- Lateral Pulldown
Here are some examples of isolation exercises;
- Leg Extension
- Bicep Preacher Curls
- Calf Raises
- Incline Dumbbell Chest Fly
When it comes down to building muscle you will be spending a fair bit of time in the gym working towards gaining enough stimulation. Any time saved is a blessing, that’s why compound movements should be favoured most of the time. Compound movements recruit many supporting joints and muscles during a set and this means the supporting muscles are pre-fatigued before they are trained as primary. What I tend to do is train my heavy compound lifts at the beginning of a session and then complement them with strict isolated exercises. If you always seem to be questioning whether your training and eating routine is effective or not, you should check out the results others are getting using this websites training methods.
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What determines the correct exercise balance?
 To train just using compound movements isn’t practical when building muscle. The reason for this is a sufficient amount of time under tension intensity wouldn’t have been applied to individual muscles, although your strength would be impressive, your actual muscular hypertrophy would be lacking. I've seen many people train using isolation movements only. They train with very strict form and a slow tempo, making sure they feel every rep. The obvious downside to this is firstly the amount of time they need to spend in the gym and secondly their ‘load intensity’ isn’t large enough using only isolated exercises. With a low 'load intensity' you are only able to stimulate a certain percentage of a muscles capacity (50-60%), a healthy balance of compound and isolation exercises ensures your muscles are taken much closer to their neurological limits each workout. Resulting in much faster results... 
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