Almost all exercises get classified into two main categories:

Compound Exercises: Multi-joint movements which require the use of multiple muscle group (e.g. squats, deadlifts, bench presses)

Isolation Exercises: Single-joint movements which only require the use of one muscle group (e.g. tricep pushdowns, dumbbell raises, bicep curls)

Most of the beginers put themselves on wrong track by chosing the second option. The believe that by putting themselves on isolation exercises in gym then can simulate more muscle growth by focussing on each muscle individually. However, that is not the case. You are in gym to work really hard and simulate your muscles for maximum muscle growth, yet by chosing isolation exercises you end up picking up the easiest exercises.

In my previous articles also I have emphasized this point that one should train their muscles to maximum, when you go to gym you should go on war. There should not be any respite or half hearted effort. However, this does not looks to be true in most of the cases. Most people tend to get easily impressed by isolation exercises and pick them over the compound exercises. But its a illusion, your muscles will not respond to these exercises especially if you are skinny or don't have muscle mass. You need to grow up and train your muscles really hard.

Only by compound exercises can you maximize your efforts. I don't say that isolation exercises don't have a place but yeah, you can't rely on them alone. You have to put them in a proper workout schedule. But, your main focus for muscle mass should be these basic exercises.

• Squats

• Deadlifts

• Bench presses

• Barbell rows

• Chin-ups

• Overhead presses

• Dips

• Lunges

• Leg Presses

The basic compound movements allows you to lift the greatest amount of total weight and stimulate the greatest amount of total muscle fiber, and will promote the highest overall anabolic effect on the body. This has been the tradition ever since the muscle building has been taken up as a recogized activity. This point is also endorsed by the leading bodybuilding programs like Sean Nalewanyj - Truth About Building Muscle or The Musclehead.

If you wish to read more on them you can read this review of bodybuilding programs.