That's Fit

Moves like hamstring curls and pec deck flys are great exercises in their own right, but they're not going to get you into the shape you're hoping for all by themselves. These are what more advanced lifters consider "finishing moves," exercises used to help put the finishing touches on an already built physique.

For this very reason, the less seasoned exerciser would be much better off sticking to compound movements, such as the bench press, squat, cleans, deadlifts, pull-ups, and snatches. These exercise target multiple muscle groups, therefore burning more calories than isolation exercises.

If you fear bulking up as a result of these traditional lifting exercises, a simple solution is to use lighter weights, perform around 15 reps per set, and minimize your break time in between sets. Following this approach will also add a cardiovascular element to the workout. But, if you happen to be the guy who had sand kicked in his face at the beach last summer and are now looking to get put on size, stick with heavier weights, lower reps, and longer rest periods in between sets.