Making Gains- Compound lifts | Health & Fitness | TORN
Making Gains- Compound lifts
    • Crydea [1917239]
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    Thread created on 18:39:44 - 25/04/15 (6 years ago)
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    Last replied 09:59:06 - 03/05/15 (6 years ago)
    My Personal Opinion

    'Compound exercises utilize multiple joints and muscle groups. These 'big' movements stimulate the body to grow as there is maximal muscle fibre recruitment along with high nervous system activation.'
    Correct form and not vanity lifting = injury free = more gains. Gains.

    The core of any good exercise program should be built around the 6 basic compound lifts:
    1) Front Squats
    2) Deadlifts
    3) Pullups & Chinups
    4) Incline Bench Press
    5) Military Press
    6) Rows
    I believe that by integrating these movements into the bulk of your workout you can, and will get bigger, stronger & faster.

    1) Front Squats
    Front squats are my favourite variant of the squat. They are almost self-correcting, promote better depth and correctly allign the spinal column throughout the movement. Front squats facilitate core strength and in terms of position and mechanics they have an incredible carry over into other strength movements. For me personally I reap the most gains from the 10-12 rep range.
    If you can't front squat due to flexibility (or lack of) then back squats are more than a good enough compramise.

    2) Deadlifts
    Deadlifts are a full-body exercise that are brilliant. They widen and thicken the back, core and legs. They are also one of the best ways to guage a persons strength. Coupled with correct form they are great for building mass and strength. I work with higher repetitions around the 15 rep mark as I like to ensure my form is good to allow me to focus on the squeeze and contration of the muscle. Shredded.

    3) Pullups & Chinups)
    These two exercises are great for building the upper back and biceps. Pullups have more of an effect on the biceps as your palms are facing towards you so the pull comes from your biceps. Chinups target the upper back and lats more due to your palms facing away from you, this allows most of the tension to slip onto your thick joocy lats. I smash these exercises until I cant perform any more.

    4) Incline Bench Press
    I like a nice thick, tight upper chest with a nice line that clearly seperates the pecs and doesnt create that breast look which happens when the nipple portion of the chest is thicker than the above. Therefore I mainly do incline exercises. Be sure to squeeze the muscle at the peak of contraction to recruit all those muscle fibres and in turn make more gains. Mmmmm gains. When I perform a movement that recruits the front/side deltoids, I always throw in some rear delt work(eg rear delt flies) so I don't create muscular imbalances (makes you more prone to shoulder dislocation and pain)- very easy to mess up your shoulder and rotator cuff as they are such an intricate muscle group. But yeah, Incline bench press is a great exercise. I work 8-10 reps, brings home the big chest which the ladies love.

    5) Military Press
    S'allright. I like it, widens the shoulders. Hits all the delts, anterior & lateral (posterior to a lesser extent). This exercise creates the nice triangular taper which improves the looks of every male physique. A great exercise to create that v taper. I generally hit the 12-15 rep range, use lighter weight and focus on control due to an old injury that occured through the over development of the lateral and anterior deltoid- got hit from behind playing rugby and partially dislocated my shoulder which could have been prevented if I had stronger rear delts. Heed my advice and train the posterior deltoids. Ignore me and i'll spike you with gains strippers. (srs)

    6) Rows
    Rows are great for strengthening the core aswell as their primary muscle group, the back. The different variations of the row hit predominantly the middle and upper back (lower back to a lesser extent). They create that wide, thick back. I use wide grip barbell rows along with single handed dumbbell rows. They hit the lats nicely especially if you concentrate on that squeeze at the top of the movement. I normally use a rep range of 10-12.

    To clarify, I have written this from my own experiences and what has helped me the most from my past mistakes and discoveries. These exercises are the building blocks to foundation strength and will help you greatly if you have the correct technique. These exercises should be used along side other compound and isolation movements to create a slick physique, to create an aura and shine above others that sit on their couch and eat crisps. Above all look after your body and stay injury free. If you have any question shoot me a PM and I'll try and point you into the right direction.

    With hugs and kisses from the gains ghost,
    Crydea
    Last edited by Crydea on 18:40:33 - 25/04/15
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    • Hypocritical [1280905]
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    Posted on 21:15:28 - 25/04/15 (6 years ago)
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    15 reps of deadlift in the one set seems like a good way to f**k up your back when the weights get heavier, do you not have any non-muscular pain when doing high rep dls?
    • Crydea [1917239]
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    Posted on 10:34:36 - 26/04/15 (6 years ago)
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    The lighter weights allow you to concentrate more on form. I never get any skeletal pain as my form is spot on and the weight I use is increased progressively to prevent injury. I am not a fan of vanity lifting.

    You are much more prone to injury when doing heavy, low rep deadlifts. Especially for the novice lifter. The spinal column is fragile and is put at risk by abusing this movement with heavy weight.
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    • LethalKiss [1801948]
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    Posted on 11:06:42 - 26/04/15 (6 years ago)
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    Nice.

    I only go to gym once each 1-2 weeks. (60-90 Minutes)
    Is it okay?

    Do you had a program for decreasing body weight? Especially for belly
    Can you give me a list for cardio workouts?

    The lighter weights allow you to concentrate more on form.

    How about 1.5Kg 15 Reps/ 3Kg 10 Reps/ 5Kg 6 Reps
    Is it okay?
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    • Crydea [1917239]
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    Posted on 11:18:21 - 26/04/15 (6 years ago)
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    I would say 1-2 times per week is not enough (although its better than nothing). You should ideally exercise 3-5 times per week for around an hour (more if you wish) each session. This depends on the intensity of the workout.

    The only way to lose fat is calories in vs. calories out. The amount you burn vs the amount you put into your body. You cannot spot reduce fat eg specifically targeting the belly. Lose fat and eventually it will come off the belly as it is usually the last place it comes off unfortunately.

    Do some research and find the cardio that is right for you. Personally I love jumping rope and the cross trainer as they are low impact and do not pound the lower limb joints like running does.

    Obviously don't go too light with the weights, but good form is important! If you go too light its not worth performing the exercise. Judge it by seeing how much you struggle at the end of the set. eg if you are doing a set of 10 repetitions you should be struggling to lift the weight between the 8-10 rep mark.
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    • LethalKiss [1801948]
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    Posted on 01:56:26 - 27/04/15 (6 years ago)
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    Crydea [1917239]

    I would say 1-2 times per week is not enough (although its better than nothing). You should ideally exercise 3-5 times per week for around an hour (more if you wish) each session. This depends on the intensity of the workout.

    The only way to lose fat is calories in vs. calories out. The amount you burn vs the amount you put into your body. You cannot spot reduce fat eg specifically targeting the belly. Lose fat and eventually it will come off the belly as it is usually the last place it comes off unfortunately.

    Do some research and find the cardio that is right for you. Personally I love jumping rope and the cross trainer as they are low impact and do not pound the lower limb joints like running does.

    Obviously don't go too light with the weights, but good form is important! If you go too light its not worth performing the exercise. Judge it by seeing how much you struggle at the end of the set. eg if you are doing a set of 10 repetitions you should be struggling to lift the weight between the 8-10 rep mark.








    What!!!
    3-5 times a week.. I will think about it.

    About Jumping Ropes and Cross Trainer.
    How long I should do that...










    I can do Cross Trainer but bit shy jumping like a squirrel in front of people. Hahahahaha

    Obviously don't go too light with the weights?

    Hahahaha... What I mean is 1,5Kg - 5Kg for each side.
    Thats mean 3Kg - 10Kg. I'm afraid with wrist injury actually..
    So I can't go beyond that.

    I'm at 15/10/6 at the moment.
    Hey... Thanks for the fast reply.

    Are 65Kg for 170cm is bit fat?
    Should I use "lbs" instead when talking with you.?
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    • Gux- [1537338]
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    Posted on 11:17:38 - 30/04/15 (6 years ago)
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    I use compound movements as my bread and butter but tend to group exercises to so if I turn up and something is taken I have alternatives.

    Chest/ shoulders/ triceps:
    Single arm dumbbell press and dumbbell incline press
    dumbbell press and single arm dumbbell press
    bench press and incline bench press

    Legs:
    Front squats
    Back squats
    overhead squat

    biceps/back:
    face pulls and chest pulls
    lat pulldown
    curls

    and of course deadlifts twice a week.

    I do an 8x5 workout adding 2.5kg every successful lift

    • Crydea [1917239]
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    Posted on 09:30:01 - 02/05/15 (6 years ago)
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    Crydea [1917239]

    I would say 1-2 times per week is not enough (although its better than nothing). You should ideally exercise 3-5 times per week for around an hour (more if you wish) each session. This depends on the intensity of the workout.

    The only way to lose fat is calories in vs. calories out. The amount you burn vs the amount you put into your body. You cannot spot reduce fat eg specifically targeting the belly. Lose fat and eventually it will come off the belly as it is usually the last place it comes off unfortunately.

    Do some research and find the cardio that is right for you. Personally I love jumping rope and the cross trainer as they are low impact and do not pound the lower limb joints like running does.

    Obviously don't go too light with the weights, but good form is important! If you go too light its not worth performing the exercise. Judge it by seeing how much you struggle at the end of the set. eg if you are doing a set of 10 repetitions you should be struggling to lift the weight between the 8-10 rep mark.

    LethalKiss [1801948]









    What!!!
    3-5 times a week.. I will think about it.

    About Jumping Ropes and Cross Trainer.
    How long I should do that...










    I can do Cross Trainer but bit shy jumping like a squirrel in front of people. Hahahahaha

    Obviously don't go too light with the weights?

    Hahahaha... What I mean is 1,5Kg - 5Kg for each side.
    Thats mean 3Kg - 10Kg. I'm afraid with wrist injury actually..
    So I can't go beyond that.

    I'm at 15/10/6 at the moment.
    Hey... Thanks for the fast reply.

    Are 65Kg for 170cm is bit fat?
    Should I use "lbs" instead when talking with you.?
    Yeah 3-5 times a week. Fitness is hard to maintain and keep! Sorry it has taken me a while to reply, I have been busy at work.

    I'd say 20 mins of cardio (jump rope/crosstrainer) after a session of lifting weights.

    Haha i see what you mean about the jumping in front of people, but ropes are cheap to buy and its something you can do at home... or anywhere :)

    Well its your judgement on what you can lift, I cant really give you a specific weight to lift as I've never met you etc... seems to be the right weight if youre comfortable with it though

    and no, you dont sound fat at all!

    KG/LB is fine :)

    Crydea
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    • Crydea [1917239]
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    Posted on 09:34:38 - 02/05/15 (6 years ago)
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    Gux- [1537338]

    I use compound movements as my bread and butter but tend to group exercises to so if I turn up and something is taken I have alternatives.

    Chest/ shoulders/ triceps:
    Single arm dumbbell press and dumbbell incline press
    dumbbell press and single arm dumbbell press
    bench press and incline bench press

    Legs:
    Front squats
    Back squats
    overhead squat

    biceps/back:
    face pulls and chest pulls
    lat pulldown
    curls

    and of course deadlifts twice a week.

    I do an 8x5 workout adding 2.5kg every successful lift
    Thats good grouping of the muscles man! But why do you do single arm presses? Is this to bring your core into the equation?

    I'd personally do normal shoulder/military press as part of your shoulder workout, then isolate your abs after. Cable crunches, or just normal bodyweight exercises. You'll get plenty of core stability from deadlifts and the squats you are doing, especially with the overhead squat!

    Crydea
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    • Gux- [1537338]
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    Posted on 13:14:20 - 02/05/15 (6 years ago)
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    Gux- [1537338]

    I use compound movements as my bread and butter but tend to group exercises to so if I turn up and something is taken I have alternatives.

    Chest/ shoulders/ triceps:
    Single arm dumbbell press and dumbbell incline press
    dumbbell press and single arm dumbbell press
    bench press and incline bench press

    Legs:
    Front squats
    Back squats
    overhead squat

    biceps/back:
    face pulls and chest pulls
    lat pulldown
    curls

    and of course deadlifts twice a week.

    I do an 8x5 workout adding 2.5kg every successful lift

    Crydea [1917239]

    Thats good grouping of the muscles man! But why do you do single arm presses? Is this to bring your core into the equation?

    I'd personally do normal shoulder/military press as part of your shoulder workout, then isolate your abs after. Cable crunches, or just normal bodyweight exercises. You'll get plenty of core stability from deadlifts and the squats you are doing, especially with the overhead squat!

    Crydea
    I only started doing it because a friend told me it would significantly help my bench press, and it turned out he was right.. So I've just continued doing them. 

    I'm not the biggest fan of overhead pressing as I have relatively poor posture, so when performing the exercise I tend to curve to much in my lower back. I should probably stop ignoring them and work on correcting my posture whilst doing them.

    • Crydea [1917239]
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    Posted on 18:27:20 - 02/05/15 (6 years ago)
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    Gux- [1537338]

    I use compound movements as my bread and butter but tend to group exercises to so if I turn up and something is taken I have alternatives.

    Chest/ shoulders/ triceps:
    Single arm dumbbell press and dumbbell incline press
    dumbbell press and single arm dumbbell press
    bench press and incline bench press

    Legs:
    Front squats
    Back squats
    overhead squat

    biceps/back:
    face pulls and chest pulls
    lat pulldown
    curls

    and of course deadlifts twice a week.

    I do an 8x5 workout adding 2.5kg every successful lift

    Crydea [1917239]

    Thats good grouping of the muscles man! But why do you do single arm presses? Is this to bring your core into the equation?

    I'd personally do normal shoulder/military press as part of your shoulder workout, then isolate your abs after. Cable crunches, or just normal bodyweight exercises. You'll get plenty of core stability from deadlifts and the squats you are doing, especially with the overhead squat!

    Crydea

    Gux- [1537338]

    I only started doing it because a friend told me it would significantly help my bench press, and it turned out he was right.. So I've just continued doing them.

    I'm not the biggest fan of overhead pressing as I have relatively poor posture, so when performing the exercise I tend to curve to much in my lower back. I should probably stop ignoring them and work on correcting my posture whilst doing them.
    Ahh fair enough, keep doing them then if it works for you! 

    and yeah keep your form as strict as you can. It can get demoralizing when you have to lower the weight to correct it. However correcting it will allow you to place more of the load on your shoulders instead of your lower back.... anddddd it'll not f**k your back up :)

    Crydea
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    • KiwiSoldier [1902025]
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    Posted on 09:29:39 - 03/05/15 (6 years ago)
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    I use to run a split over 4 or 5 days at gym so -
    back / bi's - monday
    legs - tue
    rest wed
    chest / tris - thursday
    shoulders / abs -fri

    rest / cardio weekends

    But I found I didn't have the agility desired as these days usually consisted of all the compound movements and heavy isolation exercises. Ended up getting big but not having the movement and just being able to move heavy shit, when I return to the gym will be doing the movements you stated at the top and combining with a few bodyweight exercises and cardio.

    But I do find 5x5 works a lot better than high reps. You still want some size to you and continuously doing hypertrophy training will build your foundations, but you need to build the house also.
    • Crydea [1917239]
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    Posted on 09:58:52 - 03/05/15 (6 years ago)
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    .
    Last edited by Crydea on 09:59:22 - 03/05/15
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    • Crydea [1917239]
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    Posted on 09:59:06 - 03/05/15 (6 years ago)
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    KiwiSoldier [1902025]

    I use to run a split over 4 or 5 days at gym so -
    back / bi's - monday
    legs - tue
    rest wed
    chest / tris - thursday
    shoulders / abs -fri

    rest / cardio weekends

    But I found I didn't have the agility desired as these days usually consisted of all the compound movements and heavy isolation exercises. Ended up getting big but not having the movement and just being able to move heavy shit, when I return to the gym will be doing the movements you stated at the top and combining with a few bodyweight exercises and cardio.

    But I do find 5x5 works a lot better than high reps. You still want some size to you and continuously doing hypertrophy training will build your foundations, but you need to build the house also.
    I hear what youre saying. My split looks something like this:

    M- Legs/calves
    T- Chest/triceps
    W- Back/biceps
    T- Body weight exercises/calves/abs
    F- Shoulders
    S- Arms
    S- Rest

    My cardio normally consists of 20 min skipping or cross trainer with HIIT sprints every now and again.

    You've just gotta mix your training programme up and not just focus on one thing or as you say, you'll lose your agility etc...

    No question about it 5x5 is brilliant! When I feel like it I do 5x5 for my compounds then higher reps for isolation to finish off the muscle group
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