In case you didn’t know, most of what your gym has to offer in terms of workout machines and contraptions is worthless. Why? Because they just don’t stimulate the muscles like free weights do.
There’s something oddly effective about forcing the body to freely manipulate weight, unaided, against the pull of gravity. Nobody ever built a great chest by just pounding away on the Pec Deck and Machine Press—they used barbells and dumbbells.
More specifically, the most effective muscle-building exercises are known as compound exercises. They’re called compound exercises because they involve multiple muscle groups. Examples of compound exercises are the Squat, Deadlift, and Bench Press.
The opposite of a compound exercise is an isolation exercise, which involves one muscle group only. Examples of isolation exercises are the Cable Flye, Dumbbell Curl, and Leg Extension.
Numerous scientific studies have confirmed the benefits of compound exercises over isolation exercises.