Can somebody reach down into there hearts and write me up a compound routine please?

[Jamo2]

Heh, so the title says it all.
Im currently on a routine that is mostly isolation work. Through the knowledge of some people here i incorporated some compound movements into it.
I am making big gains on this routine i must say, but im finally taking in Stuart McRoberts advice and want a mostly compound routine. Here are some helpful points:

-Im going mainly for strength, but size never hurt anybody.
-Id like some isolation in there aswell, for the supporting muscles, as weight training is my only activity at the moment so i have the time.
-i can train 4 days a week, i do cardio on the 5th
-I want it to be an intensive full body workout, even compound exercises that work muscle groups that have already been worked should be included.

-All these exercises are what im talking about, FULL body, shouldnt be a muscle left untouched after these plus more exercises.
Dips, Chinups, Tricep dips, Squats, Deadlifts, Bench press, incline/decline press, military press, leg press, lat pulldown, shrugs, farmers walk (you get the picture)

I know what must be done, i just dont know how to put it together. Id be very grateful gents. Work your magic. Shazaam

[flaming]

http://www.t-nation.com/findArticle.do?article=04-073-training

Do tabata of one of the following on the other days. Sprints/Thrusters/Burpees.

[Jamo2]

Wow, nice workout. Ill give it a try.
Although, i must say, i was never a fan of doing antagonistic training, like back and chest sets in between each other. Dont know why.

So with this training plan i try to get a full body workout for each workout? But switching the exercises each workout?

[inteq9]

Supersets are great. They help keep the workout short and intense.

I would go with the 5x5 program. There is a good link in The Ultimate Training Resource Guide.

[Jamo2]

Ah see this is exactly what i didnt want to get into, different people offering me different workouts. Everybody has a preference i suppose, and you only get that by experience, something i am lacking of at the mo, which makes it hard for me to choose what is best for me. But nevertheless, i have drawn myself something using the guidelines in the full body workout.

Day 1:
Bench press
Pull ups
Standing military press
Squats
Hammer Curls
Seated Calf raise

Day 2:
Incline press
Upright rows
Deadlifts
Seated military press
Tricep pushdowns
Leg curls

Day 3:
Parrallel bar dips
Lat pulldown
Pull ups
Squat
Deadlift
Side dumbbell raises.

What do you think?

[ItalianStallion]

Leg curls arent needed, they dont really build any functional strength, take out upright rows too, as far as I know they arent good for your shoulders, I also dont think you need pulldowns and pullups in the same day.

[Jamo2]

Aye thats only one day ive put them both in. Mainly because i think i need to work my back more than anything.
This also comes into the upright rows, i find them good for my back, but if they are truly bad for your shoulders then i can switch em.

Im not feeling this....I dont like doing full body workouts each workout. At the moment im working every bodypart over the course of a week. Back and bi one day, Chest and tri another etc. What do you guys reckon? Am i being silly or for once shall i listen to my instincts.

[ItalianStallion]

It probably comes down to personal preference, I prefer doing a 2day split twice a week simply because one whole body workout takes too long, and sometimes I'm just too tired to do the last exercise properly

[TheMachine]

45 minutes too long for you?

It probably comes down to personal preference, I prefer doing a 2day split twice a week simply because one whole body workout takes too long, and sometimes I'm just too tired to do the last exercise properly

[TheMachine]

Are yu a beginner or have been lifting for a time already?

[ItalianStallion]

45 minutes too long for you?

As I said, it comes down to preference. Some people prefer to spread it out due to time constraints. Either way, does it matter if I do a 2day split opposed to 45mins in one day.

[Crimson_Stone]

Day 1:
Bench press
Pull ups
Standing military press
Squats
Hammer Curls
Seated Calf raise

Day 2:
Incline press
Upright rows
Deadlifts
Seated military press
Tricep pushdowns
Leg curls

Day 3:
Parrallel bar dips
Lat pulldown
Pull ups
Squat
Deadlift
Side dumbbell raises.

What do you think?

My Suggestion:
--keeping to your exercise choices (which aren't bad)
--Squat, rest X (60ish) seconds. then Rows, rest X seconds. then Squats, rest. Rows, rest.....etc....
--24ish reps per exercise. 2x12, 3x8, 4x6, 5x5.....
--Add a fourth day if you can.
--Add more rowing exercises.
--As a MAist a stronger back may be more important than a strong chest.
--Vary your lifting. Unilateral lifts. Alternating lifts. One-legged lifts. Front/Back/Hack Squats. Romanian and Stiff leg DLs. etc....
--Don't Carve Your Routine In Stone
Day 1
Squat
Bent-Over Row

Pullups
Hammer Curls

Military Press
Calf Raises

Day 2
DeadLift
Dips

Military Press
Tricep Pushdowns

Lunges
Incline Press

Day 3
Squats
Dips

Deadlifts
Dumbell Raises

Pullups
Pulldowns
(as a diversion I would do pullups to failure, then without resting hit the pulldown machine. Rep to failure, drop weight. Rep to falure, drop weight...... rinse and repeat.)

[iamraisen]

Day One

Deadlift
Chin ups
Shrugs

Finisher: Core workout i.e. Full Contact Twists

Day Two

Squat
Bench Press
Curls

Finisher: Farmers Walks

Day Three

Cleans
Standing Military Press
Lunges

Finisher: High rep one armed DB snatches

Day Four

Deadlift or Squat variation i.e. sumo deadlift or front squat
Rows
Dips

Finisher: Core Workout i.e. Turkish Get-ups


Cardio made up of sprint intervals, hill runs and bag work on Day Five

However i would be tempted to throw in sprints wherever possible as i think they are one of the best exercises an MAist can do.

[flaming]

Full Body have more benefits. IMO the testosterone boost from the Deads Squats and Cleans is too beneficial to miss out on.

[iamraisen]

Full Body have more benefits. IMO the testosterone boost from the Deads Squats and Cleans is too beneficial to miss out on.

yup. lift or die baby, lift or die.

[flaming]

The CW routine i posted has longer rests for the 15 reps than the 5 reps could someone explain that?

I might try this with bodyweight, doing assisted harder variations of bodyweight exercises.

[Jamo2]

Funnily enough i just got to the chapter in BEYOND BRAWN on routines.
McRobert says that a two day a week full body routine may be too difficult and easy to overtrain. Then it got me thinking. I squatted two days ago, and my legs are killing me still. So i would have had to train today if i was on this routine, Isnt that close to overtraining?

[Crimson_Stone]

The CW routine i posted has longer rests for the 15 reps than the 5 reps could someone explain that?


The easiest thing to do is try each set and study the results. My experience 12 reps of DLs leaves my heart pounding. It needs a break. 5 reps of DLs beating but not too bad.

Next lets take a look at Time Under Tension (TUT), the time you spend holding/moving the weight. Example 2-0-X. 2 seconds to lower. 0 rest between essentric and concentric movements. X explosive lift (concentric movement). Basically 15 reps means 30 seconds of tension for the muscles. 5 reps means 10 seconds. Chad Waterbury prefers concentric movements to be as fast as possible.

Point #3. Lets say your Deadlift 1RM is 100kgs. The 5 RM should be about 90kgs, the 10 RM is roughly 75kgs, and the 15 RM will be around 65-70kgs. (I used a % 1 RM calculator and chart for these figures) Math time. 5 RM = 90% of 1 RM. 15 RM = 65-70% of 1 RM. In conclusion 15 reps vs 5 reps; you are lifting 300% more reps with only a 20-25% reduction in weight.

Clear as mud?

[flaming]

Thanks.

[Jamo2]

So do you think this program will be too much. i dont think 48 hours is enough to recover from a full body workout. But if you guys say so i will give it a go.

[Crimson_Stone]

It really depneds on you. Right now I am lfting 4-8 times per week, each session is 45-60 minutes in length. Rep x Set schemes range from 2x12 to 8x3, and I continuously rotate my exercises. Years ago this would have killed me.

1. The best thing to do is take the info from the experts and temper it with your own experience.
2. Learn to listen to your body.
3. Learn the difference between hurt and injured. Just because you're sore doesn't mean you can't squat. If you can't put pressure on one foot, then it's best to leave the iron alone that day.