Best Excericse at the gym...

1. Squats

2. Deads

3. Bench

Do them or don't lift!!

lunges will take down squats by a horse length.

Good lift though.

Squats?

I guess that would be good if you have chicken legs..or want a tight pelvis.

Breathing Squats  2 X 20

(three deep breaths prior to each rep)

followed by pullovers

Sounds interesting but isn't that borderline hyperventilation?

Might try those and see if I can keep from passing out.

There are many sources that advocate 20 rep squats. Iron Man is one, the book Super Squats is another, and Michael Brown in The Strength of Samson is another yet.

There's a guy in Cyprus named Stuart McRobert that published Hardgainer magazine (no longer in print, still online). McRobert has dedicated his life to studying training and wrote the Brawn books.

Stiln,

10...8....6...4  is right out of the late Vvince Gironda's training methods. It's folllowed by a final set of 15, with a lighter weight of course.

Re: 20 rep squats, wee what you find on J.C. Hise and Roger Ells.

Have a good workout.

A Yahoo article agrees with Stiln that the squat is the best exercise at gyms because many large muscles are affected.  Squat has excellent return on investment in building strength, endurance and flexibility.  

He's partially right but only if you're training back an rear delts for width.

There is no best exorcise, it all depends on what and how you want to develop/shock the muscles. All a science depending on what you want to build up and then carve. 10 years minimum in b4 most serious gym rats even understand what it takes to shake off incorrect training habits.