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Compound Movements Only ???

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d666
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2005/07/26 05:28:52 (permalink)

Compound Movements Only ???

I am thinking of following the article belows advice and saying "**** it" to all my routines and just follow 3/4 compund movements with the emphasis on weight and getting big. I am on a bulk diet at the minute and I am most definately a hardgaining ectomorph. Do you think that the articles suggestion would work with an ectomorph. My current routine is limited to free weights and was taken from this website, I have been using it for about a month but my strength is not going up and I am not progressing as I wanted to..........

What would you think of eating BIG and doing BENCH PRESS , SQUAT , DEADLIFT 4 times per week on a 3x10 basis .....................

I am 6ft4in 84kg and wanna hit 90-95kg with extra mass..........

thanks


http://www.wannabebig.com/article.php?articleid=218
post edited by d666 - 2005/07/26 05:35:18
#1

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    TONY
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    RE: Compound Movements Only ??? 2005/07/26 07:55:11 (permalink)
    i got pretty interseted in doing that kind of routine. in the end i settled on

    workout 1
    squat
    bench press

    workout 2
    deadlift or rackpull
    push press

    i do workout 1 then do a days light cardio then the next day workout 2 and so on, going great for me
    #2
    d666
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    RE: Compound Movements Only ??? 2005/07/26 08:52:02 (permalink)
    What kinda reps do you do ?

    3x10?
    #3
    MesaMan
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    RE: Compound Movements Only ??? 2005/07/26 11:22:58 (permalink)
    Reps/Sets depends on goals.

    I ONLY use free weights with compound movements on a 3 day pull/push/legs split.

    Pull
    Deadlift
    Bentover Row
    Bicep Curls

    Push
    Flat Bench Press
    Incline Bench (lower sets)
    Overhead Press
    Close Grip Bench

    Legs
    Squat
    SLDL
    Calf Raises


    I'm using a 5x5 (Franky NY style) routine for strength more than mass. If you want more mass try more 3x8 or 4x6

    Progress comes to those who train and train;
    Reliance on secret techniques will get you nowhere.

    ~ Morihei Ueshiba ~
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    MonkFinger
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    RE: Compound Movements Only ??? 2005/07/26 11:23:41 (permalink)
    ORIGINAL: d666
    I am most definately a hardgaining ectomorph.

    Don't place too much weight on somatyping.

    Do you think that the articles suggestion would work with an ectomorph.

    I think the suggestions would work on anyone.


    What would you think of eating BIG and doing BENCH PRESS , SQUAT , DEADLIFT 4 times per week on a 3x10 basis .....................

    In all seriousness, thats an excellent idea - up to a point. Don't lift 4 times a week, unless you have superhuman powers of recovery and/or enough experience to manage this routine. And don't ignore a rowing movement - keep your chest/upper back balanced.

    you could do something like this 3 times a week:

    Squat 3x10
    Bench 3x10
    Bent over row 3x10

    if you want to deadlift, alternate it with squats, as they're both big exercises with a fair bit of crossover. adding in some rotator cuff exercises might not be a bad plan. and there's plenty room to stick an isolation of your choice, curls, calf raise, shrugs, lat raises, etc.

    HTH
    #5
    TONY
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    RE: Compound Movements Only ??? 2005/07/26 19:06:56 (permalink)

    ORIGINAL: df908

    ORIGINAL: d666
    I am most definately a hardgaining ectomorph.

    Don't place too much weight on somatyping.

    Do you think that the articles suggestion would work with an ectomorph.

    I think the suggestions would work on anyone.


    What would you think of eating BIG and doing BENCH PRESS , SQUAT , DEADLIFT 4 times per week on a 3x10 basis .....................

    In all seriousness, thats an excellent idea - up to a point. Don't lift 4 times a week, unless you have superhuman powers of recovery and/or enough experience to manage this routine. And don't ignore a rowing movement - keep your chest/upper back balanced.

    you could do something like this 3 times a week:

    Squat 3x10
    Bench 3x10
    Bent over row 3x10

    if you want to deadlift, alternate it with squats, as they're both big exercises with a fair bit of crossover. adding in some rotator cuff exercises might not be a bad plan. and there's plenty room to stick an isolation of your choice, curls, calf raise, shrugs, lat raises, etc.

    HTH



    i like to keep it to 2 compound per workout i dont think i could handle anymore without burning out. i run all sets 5x5 by the way
    #6
    Moony
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    RE: Compound Movements Only ??? 2005/07/26 19:18:20 (permalink)
    deffo add some shoulder movements in there overhead press or even clean and press.
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    TONY
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    RE: Compound Movements Only ??? 2005/07/26 20:28:36 (permalink)
    totally agree my initial plan was to do just the big three but ti felt unbalanced so i added push press.
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    MonkFinger
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    RE: Compound Movements Only ??? 2005/07/26 22:35:01 (permalink)

    ORIGINAL: tony1blue
    i like to keep it to 2 compound per workout i dont think i could handle anymore without burning out. i run all sets 5x5 by the way


    Ah - 5x5 probably makes the difference there chap... I don't think I'd want to do 5x5 for 3 compounds, 3x a week either!

    Having said that some training protocols (eg mcrobert) are doing 2x12 twice a week, it all seems to depend on how quick you recover.
    #9
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