There's a degree of debate happening on this forum, and as wise as the heads on here seem to be, there is varying opinion as to what kinds of exercises are optimal for building up the muscle (if that is indeed your goal). It worries me when I see a personal trainer in a gym with a new trainer recommending anything other than compound lifts. I realise that for a beginner, perhaps isolation, full body routines are a good starting point. But it really annoys me when a comparative weed (PT's included) comes up to me and tells me I'm doing the wrong lift, recommending instead to do some 'safer' less efficient bollocks, which would never in a million years build 1/100th of the muscle a heavy compound lift would. I've been lifting for the better part of 5 years now, and while not the 'fittest' looking of lifters, I reckon I'm stronger and more muscular than probably 80% of blokes I see lifting. I'd like to gather some opinion on the best exercises, techniques and opinion (arranged by body part) that work the best for you. I'll kick things off with the often abandoned body part: the legs. Legs: I love working legs, even if it can be sheer murder. Here's my optimal exercises I use, in order of preference: 1. Barbell Squats; 2. Deadlifts (yes, as well as being a back lift, I consider it a leg lift also...a brilliant backside and hammy builder); 3. 45 degree leg press 4. Lunges with Barbell 5. Hack Squat Machine 6. Calf Raises (of whichever variation). I do not tend to value isolation leg exercises such as hammy curls or quad raises as I feel they don't add much value, but can be a good supplementary exercise to warm up on before squatting or to finish with. As for rep ranges, on the legs I tend to think that there a definite benefits to be had in very low rep ranges, going very heavy. This of course can be dangerous if not done properly. However, if you know your stuff and are confident, you should be fine. However, high reps are also good if you are looking to shake it up. I've gone fairly heavy on leg presses and gone for 15-20 reps quite a few times, and have found walking difficult the whole week after, as well as getting some decend growth. For now, if possible, I'd like to stick with legs for this discussion...next one to yack about with be chest (every ones fave). What's your leg routine? What rep ranges are you using for optimal growth?