Isolation movements certainly have their place. Hammering each muscle on its own is essential for getting the elite-level pump that bodybuilders covet.

But while isolation moves always help, they aren't nearly as valuable as compound exercises. Compound exercises, which work the body across multiple joints, generally require more balance/coordination, allow for the use of heavier weight, involve multiple muscle groups, and work the body in a more “functional” manner. They're key for building both size and strength.

The following 10 compound movements will make sure you will get the most out of every rep.