Quote Originally Posted by T-Man007
I don't like pyramid sets personally. I prefer periodization. I'll go in and do sets of say 4 on everything for 4 weeks, then I do sets of 8 for 4 weeks, then sets of 5, etc.. I use different reps schemes every time. I'll do 3's, 7's, 11's, 6's, whatever. I just make sure that I don't go from 7's to 6's. I always move atleast 3 reps in one direction or the other. This has worked really well for me.

Compounds are movements that require multi-joint movement. Like bench press instead of chest flies. Squats instead of leg extensions. My favorite compounds are:
BB Squats (front and rear)
Leg Press
Stiff Leg Deads
Deads
Bent Over Row (prone and sup grip)
Seated Rows (prone and neutral grip)
T-Bar Rows
BB Military Press
BB Incline
DB Bench (I just get better results from DB's than I do BB's on this)
Dips
Two Hand Overhead Press
Reverse BB Curl
BB Curl

You get the picture. For the most part I have found that any exercise that allows you to use two hands over one will allow you to use more weight. This will in turn call on more motor units. That's what you want to do. Maximize your muscle stimulation. Don't waste time with those isoaltion exercises as your core exercises. Do they serve a purpose? Absolutely. Can you look like Ronnie doing only isolation? Not even close. The best way to use isolation, or single joint movements, is in super sets. For example:

Leg Extensions w/ Squats
Leg Curls w/ Stiff Legs
Chest Flies w/ Bench Press
Scoop Rows w/ Pull Ups
Alternate DB Curl w/ BB Curl

Other than that I don't use isolation much. Now, of course, there are exceptions. The bicep is one of two elbow flexors. So, you have to use a single joint movement to hit biceps if you want more than what you get on back day. Triceps, Delts and Calves will also require that you do single joint movements. However, choosing an exercise that requires you use both calves at once will allow you to use way more weight than the sum of a single calf exercise.
Yeah I totally agree Tmann. Thanks for all the tips!