Working out with weights essentially consists of only two types of exercises; compound and isolation. Both of these exercises are generally grouped together into different body parts.  They tend to work specific parts of the body.  Confusion regarding which exercises are best one to use if you want to build muscle fast is widespread.

As a general rule, almost all compound exercises are more productive than isolation exercises.  With the exception of only a few cases, you will produce much faster muscle gains if you use compound exercises exclusively.

Often referred to as basic exercises, compound movements work the muscles in groups, but tend to be categorised by body parts. Compound exercises always involve multiple joints.  For example, the bench press is primarily a chest exercise, however, is actually works much more than just the chest muscles.

Because it’s a  compound exercise, the bench press also works the front of the shoulders and the triceps at the back of the upper arm.  When you perform the bench press, you are working much more than just the chest.  You are working most of the upper body at the same time.  Some of the most efficient compound exercises include the shoulder press, squat, lat pulldown, deadlift, dips, bench presses, and bent-over row.

Isolation exercises are generally more body part specific. When performing an isolation movement, the exercise involves only a single joint.  The barbell or bicep curl is an example of an isolation movement.  This exercise is ideal for working the biceps muscle at the front of the upper arm.

The wrist curl is another isolation exercise which produces outstanding results.  The calf raise, another.  The use of isolation exercises, in my opinion, should only be used for the purpose of recovery from unrelated injuries or other therapeutic purposes.  There are exceptions, of course, but they are rarely seen in the vast majority of cases.

Selecting compound exercises for most of the major muscle groups will produce the fastest possible rate of muscle growth. These exercises should involve the greatest possible range of motion.  If exercises are selected properly, a small number will work the entire body.  Two things are then guaranteed.

You will be working with a high level of intensity of effort, because compound exercises are usually much harder to perform than isolation exercises. And, your workouts will remain short in duration. By performing only four to six compound exercises per workout, you will gain muscle mass in the shortest time possible.