A Basic Compound Routine For 'Beginners' - Page 4 - UK-Muscle Body Building Community

winger · 07-03-2008, 03:59 PM

Quote:

Originally Posted by ONE SMART COOKIE

Hope you kept moving about to stop blood pooling?

OVERKILL, no need for secondry exercises

I totally agree.

Hey Ecksarmy11, are you sore today?

shauno · 07-03-2008, 04:30 PM

lo,at 20 reppers killing someone

TH&S · 07-03-2008, 04:30 PM

Quote:

Originally Posted by shauno

lo,at 20 reppers killing someone

Que?

winger · 07-03-2008, 08:30 PM

Quote:

Originally Posted by chrisj22

I don't dare to try 20 rep squats yet - didn't the legend himself Jesse M pass away after he had done these?

I know I'm not even lifting half the weight he is, but it's put me off totally.

Quote:

Originally Posted by shauno

lo,at 20 reppers killing someone

Quote:

Originally Posted by TH&S

Que?

I shouldn't have to spoon feed you mate..lol

Ecksarmy11 · 07-03-2008, 08:56 PM

Quote:

Originally Posted by winger

I totally agree.

Hey Ecksarmy11, are you sore today?

Walking like John Wayne mate!

chrisj22 · 07-03-2008, 08:58 PM

I've later read that he died shortly after supersetting 20 rep squats with deadlifts. And before anyone starts, I'm not naive enough to think he was just eating plenty of chicken & drinking Celltech to be as strong as he was (genetics aside)

I do understand he may have had heart complications. I don't think steroids would have helped his condition.

dancemag · 12-03-2008, 11:43 PM

might seem a really obvious question, but here goes.

pull day, legs, push day, all to be performed on consecutive days, with rest approx every 3rd day. so it'd be something like

mon. pull
tues. legs
wed. rest
thurs. push
fri. legs
sat. rest

etc?

Thanks for taking the time to write it up- seems to make a lot of sense to train this way over more isolated exercises. I hear compound's the way to go.

winger · 13-03-2008, 12:31 AM

Quote:

Originally Posted by dancemag

might seem a really obvious question, but here goes.

pull day, legs, push day, all to be performed on consecutive days, with rest approx every 3rd day. so it'd be something like

mon. pull
tues. legs
wed. rest
thurs. push
fri. legs
sat. rest

etc?

Thanks for taking the time to write it up- seems to make a lot of sense to train this way over more isolated exercises. I hear compound's the way to go.

Legs twice a week, I like it.

Yes, compounds are the way to go, imo.
Bench, squats, dead lifts, military and pullups. ;)
Try to stick with multi joint exercises and focus on weight progression.

flapjack · 13-03-2008, 01:27 AM

IMHO the squat is the king of all strength exercises. One deep squat uses over 200 muscles. It takes the body to 100% of its limits and builds the systems that power all muscles. If your body gets used to providing the support needed to squat it will have no problem giving you 100% when you bench press. Sort of turbo charges you.

winger · 13-03-2008, 01:41 AM

Quote:

Originally Posted by flapjack

IMHO the squat is the king of all strength exercises. One deep squat uses over 200 muscles. It takes the body to 100% of its limits and builds the systems that power all muscles. If your body gets used to providing the support needed to squat it will have no problem giving you 100% when you bench press. Sort of turbo charges you.

I agree. It produces more natural growth hormones, more natural testosterone production than any other exercise.....period.

You can squat more and even loose bodyfat, who knew?
The biggest guys on the planet do squats, enough said.
Check your rep points mate.

flapjack · 13-03-2008, 12:25 PM

Cheers Winger

wattson1 · 01-04-2008, 12:18 AM

Good post thank you! I have been doing this routine for a while now but only started squatting today! How I wish I knew what I know now back then! My knee is pretty weak atm though so had to keep it relatively light :]

nathanlowe · 01-04-2008, 12:31 AM

Thanks for this, im going to give the 20 reppers a go.

No squat rack at new gym im joining, but its expanding soon so.

Just going to get somebody who works there to load plates onto the barbell when its on my back and go for a 20 repper.

corbuk · 01-04-2008, 08:58 AM

Quote:

Originally Posted by dmcc

I'd second that. And not just for beginners, I've recently changed my whole routine to something not terribly unlike this as my old one was going nowhere, and I've seen improvements.

Me too

corbuk · 01-04-2008, 09:17 AM

Good post

07-03-2008, 04:30 PM	#47 (permalink)
shauno Getting bigger slowly Join Date: Aug 2007 Location: Well'boro Posts: 526	Re: A Basic Compound Routine For 'Beginners' lo,at 20 reppers killing someone __________________ Shauno destroyed the periodic table. Because Shauno only recognises the element of surprise.

12-03-2008, 11:43 PM	#52 (permalink)
dancemag Gym Addict Join Date: Dec 2007 Posts: 132	Re: A Basic Compound Routine For 'Beginners' might seem a really obvious question, but here goes. pull day, legs, push day, all to be performed on consecutive days, with rest approx every 3rd day. so it'd be something like mon. pull tues. legs wed. rest thurs. push fri. legs sat. rest etc? Thanks for taking the time to write it up- seems to make a lot of sense to train this way over more isolated exercises. I hear compound's the way to go.

13-03-2008, 01:27 AM	#54 (permalink)
flapjack Gym Addict Join Date: Mar 2008 Location: Warwickshire Posts: 157	Re: A Basic Compound Routine For 'Beginners' IMHO the squat is the king of all strength exercises. One deep squat uses over 200 muscles. It takes the body to 100% of its limits and builds the systems that power all muscles. If your body gets used to providing the support needed to squat it will have no problem giving you 100% when you bench press. Sort of turbo charges you. __________________ Lots of pain and some small gains

13-03-2008, 12:25 PM	#56 (permalink)
flapjack Gym Addict Join Date: Mar 2008 Location: Warwickshire Posts: 157	Re: A Basic Compound Routine For 'Beginners' Cheers Winger __________________ Lots of pain and some small gains

01-04-2008, 12:18 AM	#57 (permalink)
wattson1 Newbie Trainer Join Date: Mar 2008 Posts: 4	Re: A Basic Compound Routine For 'Beginners' Good post thank you! I have been doing this routine for a while now but only started squatting today! How I wish I knew what I know now back then! My knee is pretty weak atm though so had to keep it relatively light :]

01-04-2008, 12:31 AM	#58 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,138	Re: A Basic Compound Routine For 'Beginners' Thanks for this, im going to give the 20 reppers a go. No squat rack at new gym im joining, but its expanding soon so. Just going to get somebody who works there to load plates onto the barbell when its on my back and go for a 20 repper.

01-04-2008, 09:17 AM	#60 (permalink)
corbuk Gym Addict Join Date: Jan 2008 Posts: 110 Blog Entries: 1	Re: A Basic Compound Routine For 'Beginners' Good post __________________ Use code MP65097 For 5% discount on myprotein.co.uk ------------ personal stats ----------- Age - 15 Hieght - 6ft 1 sex - male --------------Stats ---------------- Db Bench- 60kg ( I want 100kg) Deadlift- 110kg ( aiming for 140kg) squat - 80kg ( 2 months till 100kg) back row - 97.5kg ( just keep increasing 2.5% every week) legs press - 220kg -------------best 1.5 mile run----------- 10.20.0

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
BASIC POWER ROUTINE	chris jenkins	Getting Started	23	24-02-2008 07:05 PM
Compound routine.	mickkeen	Getting Started	0	04-10-2007 09:52 PM
simple compound exercise routine	welsh_ryan	Getting Started	15	22-09-2007 09:53 AM
BIG Compound Routine	WongFuHung	Strength and Power	13	20-11-2006 07:37 PM
Some interesting old time lifts	samurai69	Advanced Bodybuilding	210	21-02-2006 11:24 AM