Compound only workouts

[Braven]

Hi all been trying to get back into the swing of things with compound only workouts and was wondering what the advocators of this training do. Oldfella was really helpful in a previous thread but his suggestion of squats,deads and bench 3x per week is too much for me, maybe when I get my calories back up I'll try it again.

 

[STEVO 47]

I've always been a believer in compound movements. You lift more weight
plus increases GH levels. This is the way muscles were made to grow
It kills me when i see these guys doing all these isolation movments and
get nowhere fast. I will say they have there place but not if you want
to get big and strong. Just my opinion

 

[MilitaryMuscle]

Mon- bench, leg press, dead lifts

Wed- Push Press, squats, pull ups

Fri- Incline, front squats, rack deads

 

[ghostdog128]

Here's what I'm doing currently,

A: Squats, Dips, Military press, Calves

B: Deads, Chins, Bench, Curls


I've been doing this for a few months now, rotating between A and B on M, W, F. Although I have two iso movements in there because they started to lag behind, all other bodyparts get hit hard with alot of crossover between my workouts.

 

[Ashop]

Hi all been trying to get back into the swing of things with compound only workouts and was wondering what the advocators of this training do. Oldfella was really helpful in a previous thread but his suggestion of squats,deads and bench 3x per week is too much for me, maybe when I get my calories back up I'll try it again.

Yes be sure nutrition is your priority. The workout oldfella gave you is a good one. If its too much right now try doing it 2X per week. Getting back started after a layoff is the hardest part.

 

[BrooklynBB]

Hi all been trying to get back into the swing of things with compound only workouts and was wondering what the advocators of this training do. Oldfella was really helpful in a previous thread but his suggestion of squats,deads and bench 3x per week is too much for me, maybe when I get my calories back up I'll try it again.

That's too much for any human being not blessed genetically AND on drugs.

If anything, do a Monday - Wednesday - Friday split with Bench, Squat and Deadlifts as your core for each day, and throw in three more exercises on top of that and you're set. Here's a sample:

Monday:

Bench Press
Dips
Close Grip Bench
Abs

Wednesday

Squat
Leg Press
Hack Squat
Calves

Friday

Deadlifts
Pullups
Pulldowns
Bicep Curls

 

[ironone1]

That's too much for any human being not blessed genetically AND on drugs.

If anything, do a Monday - Wednesday - Friday split with Bench, Squat and Deadlifts as your core for each day, and throw in three more exercises on top of that and you're set. Here's a sample:

Monday:

Bench Press
Dips
Close Grip Bench
Abs

Wednesday

Squat
Leg Press
Hack Squat
Calves

Friday

Deadlifts
Pullups
Pulldowns
Bicep Curls

Yeah I thought the same thing myself that that was insane to give that kind of advice to someone to do chest legs and deads 3 times a week, lol. That's way overtraining. You would never be rested enough to get any kind of good workout in. Most of the pros only do chest and legs once a week.

 

[dolf]

I train with an A, B routine rotated mon, wed, fri as well

A)
Squats 3x5 (heavy)
Bench 3x5
Dead 1x5 or 3
Dips 3x8
Low volume tris
Abs

B)
Squats/ front squats 3x5 (light)
Ohp/ BTN presses 3x5
Pendlay rows/ Power cleans 3x5
Chins 3x8
Low volume bis
Abs

I conentrate on adding weight to the bar on my compund lifts every week. If/ when i start to stall on lifts i do a 1 week deload and start either sets with 3's
to keep progressing in strength, or start again at a lower wight for 5's. If i were going for hypertrophy also i would concentrate on increasing the big lifts while adding in 1 set of 12 with a non barbell lift for each muscle group right after the compund lift. So for chest i would do my 3x5 and then 1x12 with db presses. Also a 20 repper for quads.

 

[6.8SPC]

I train at home and am poor so only have a power rack, adj. bench, and a barbell right now(looking at selectorzed dumbells) but have been successful using a split similar to DC training. Por ejemplo:

Monday:

Chins
Rack deads(from mid-shin) or some form of rows
Bench (or a variation thereof)
Military press or behind the neck presses to eye level
Close grip bench press or weighted dips

Wednesday:

Curls (with variations in grip widths)
Reverse curls or wrist curls
Squats with varying rep and weight ranges
Stiff legged deads or stationary lunges
Abs
I don't train calves b/c they are like popeye's forearms only on my legs but if I did I would do them in this workout.

Friday:

Same as Monday's workout with the weekend off, then repeat ad infinitum.

I am a pretty high strung ectomorph (I lose muscle easily it seems ) and this training split has suited me well so far using only one working set to failure(with ample warmups of course). I use a method also similar to DC where after a few weeks of going to failure I back off and cruise for a week to avoid overtraining. Progression is key for me as well, I try to beat my previous performance in either weight/reps or both every time. Naturally a log book is necessary for this, but everyone does that anyway.

Food for thought I hope

 

[wakejump4me]

why not give DC a shot ?

you do the 2 way / 3 times a week .

go here for all the info :

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that covers everything


wake

 

[shoestring]

Hi all been trying to get back into the swing of things with compound only workouts and was wondering what the advocators of this training do. Oldfella was really helpful in a previous thread but his suggestion of squats,deads and bench 3x per week is too much for me, maybe when I get my calories back up I'll try it again.

I read that post too & thought I would try it for something different. I did it 2 times & had to stop for a while cause I was aching all over! It was a bit of a shock to my body. But I will work into it slowly for another go soon.

 

[Braven]

Been looking at DC training but I thought it was a more advanced training principle after the basics have stopped 'working' and you hit a plateau also I know around alot of boards people have had quite bad injuries from that training style and with the stretches etc. maybe they're doing it wrong i dunno. But cheers for the info still bro much appreciated.

Maybe a DC theme, with less 'extreme' to the stretches. Also was thinking of every other day upper, lower cycle foccusing on deads, squats, bench seperate....

Upper
bench
row
military press

lower
squats
RDL
ab work

upper
deads
dips
chins

3-4 sets per exercise 8-12 reps, but higher reps for legs maybe 20

Thoughts anyone?