There is this one gym, we won't name names (by the end of this we're pretty sure you'll know which gym) that promotes not doing certain exercises because maybe, just maybe, you doing those exercises, makes someone else uncomfortable. Heaven forbid! (sarcasm) This way of thinking has lead to a perverse sense of fitness and exercise. It's a great gimmick, to be welcomed and not judged in a gym for whatever reason, but it's just that a gimmick.Exercising the right way should be difficult. Aside from any actual, legitimate diagnosed (not by WebMD) medical issues, you should feel...uncomfortable. It's how your body learns new movements, learns to be better at those movements and learns to be stronger. Avoiding these because a certain sound is made and the gym staff asks you to stop is tantamount to blasphemy and should be treated as such. Also though, don't get in a fight at this gym, just you know, go somewhere better or do get in a fight, but we'll be roasting you with our friends when it pops up on our Facebook feed.Anyways, moving on, three sets of ten bicep curls and twenty minutes on the treadmill or Stairmaster isn't going to cut it. Nope, not even if you add in some crunches.What you need are not single joint exercises...what do we mean single joint exercises? Well, bicep curls, for instance, only one joint is moving, the elbow. No, you're not going to make it better if you curl the wrist too, making it "multi-joint". What you need and we can't stress this enough, are five essential movements.The movements are as follows;Squat (self-explanatory)Hinge (Deadlift)Pull (Rows/Pullups)Push (Pushup/Bench Press)Sprint (Duh)Typically, we like to perform the Squat and the Pull on the same day, then the Hinge and the Push the same day and give Sprints their own day, but upon further research, you can break it up how you like. Some folks pair the Squat and Sprint together, others do Squat and Push together, as long as you're properly warming up, there are a multitude of ways you can combine the five.The reason you want to perform these movements is because they engage the BIG muscles in your body. No matter how swole you think your biceps are, your quads, hamstrings, glutes, traps, and pectoralis muscles etc... are all much larger and much more efficient at carving the body you want. Despite what the signs say at certain gyms...you should be performing these exercises quite often. We'd say if you want to see real growth, real change etc...you find a variation of each of these to do at least twice a week.