Ok, I don't want to get carried away with this topic. I chose it last week because I'd promised myself I'd write. I was tired and it required the least amount of thought. On the other hand I don't want to leave a bunch of loose ends. So lets see if I can wrap up the nutrition portion of this treatis (sp?).
Basically, if you are going to the gym for fitness you want to choose exercises that use as many muscle groups as possible because you are using more energy per movement and therefore being more efficient with your time. Also, for sports and general co-ordination it's better to do compound movements because it aids in neuro-muscular co-ordination (I threw in the "neuro" to make myself sound more science-y. For you new age-y types I will re-write the last sentence for you in your language) ...it's better to do compound movements because it is a more holistic approach to moving the weight and will help you feel more balanced and centred (by increasing your chi).