Well said. And so true.

I get asked all the time in the gym by people looking to add muscle/mass "What am I doing wrong? I lift 4 days per week and I can't gain muscle!"

When I look at their workouts, they are mostly isolation moves. The real growth-stimulators are the exercises no one likes to do. As cmorera said, squats, deads, bench, etc. The power lifts and -- for the more advanced -- the explosive lifts (cleans, snatchs, etc).

I like Leg Day so much because my legs are the strongest muscle group I have, and the poundages are getting up there ... even after dislocating my knee several years ago. You should see what I push when I am NOT dieting down. LOL. I remember squatting 550 and deading 385. Now if I could only get my bench over 300 ...

Plus, I guess I like the punishment a little. LOL.