There is too much nonsense out there about muscle building

Unless you are an elite bodybuilder or Olympic athlete, all you need for no nonsense muscle building is to do the following basic lifts: Full Squats, Deadlifts, Pull-ups, Shoulder Press, Power Cleans, and Bench Press. Lift heavy weights, and increase either reps or sets each time. Alternate Bench and Shoulder Press each workout, and do the same for Deadlifts and Power Cleans (i.e. - do Bench press during one workout and then do Shoulder Press on the next one, every other time). That will build muscle all over your entire body. No need for nonsense from glossy magazines - stick to the basics.