The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
compound movements close grip bench presses push-ups overhead presses upright rows squats deadlifts etc etc etc these are the kind of movements that train multiple muscles at the same time and thus they are insanely time efficient because you do a few exercises and you're like holy crap that's all of my upper body
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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But using multi-joint exercises...so, again, multi-joint is more than one joint. Presses, rows, squats, deadlifts, push-ups, chin-ups, these are exercises that involve multiple muscle groups, a lot of stabilizer muscles. They're much more time-efficient than doing, let's say, a bicep curl.
going back again to multi-joint exercises they are the most time efficient you are going to be training multiple muscle groups at once so squats deadlifts lunges rows presses those are really uh great types of exercises to do if you are pressed for time