Normally if somebody has put it well I'd leave it alone, but I have to chime in for the compounds.
Partly I'm being sentimental. The importance of the basic compound movements as the foundation of a training program was the first intelligible reasoned statement about training that I learned on the internet, and I learned here on these forums, just about two years ago. It has been the foundation of my training ever since, no matter what program I was on.
For the last 9 months I had the great privilege of getting training from a seasoned veteran who taught me a lot. I could sing his praises at some length, but the only thing I wondered about and ultimately disagreed with him on was isolations. I remember doing a LOT of triceps moves and hamstring moves: you beat yourself up and tire yourself out and you've only worked one muscle.
Then I read some Dan John articles all at once and decided to double down on full body stuff. For reference, two interesting articles are:
Dan John on overhead squats: http://danjohn.net/the-overhead-squat-article/
Dan John on farmers walks: http://www.t-nation.com/free_online_art ... ed_carries
So beginning in early November I began a program of all compounds. My exercises are Press, Bench, Squat, Deadlift, Sled Drag Forward, sled drag backward, farmers walks, box squats, incline press, overhead squat and others that I can't think of right now. I love it. It's brutal but fun. I also use machines to do 3 pulling moves, low row, high row, and pulldown, because the machines seem to work better for me and my trick shoulder.
Now the bummer would be if my numbers don't improve I'll have to take it all back and tell my trainer he was right and go back to those horrible wretched tricpes moves. I may be willing to fabricate training logs to avoid that