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compound change

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rutter
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2004/01/03 16:36:42 (permalink)

compound change

need to change my routine after doing this for 8 weeks.
pullups(wide grip to fail)
squats
dips(to fail)
deadlift(bent leg)
shoulder press (barbell)
dumbell shrug
incline dumbell raise

2 sets twice per week.4 sec up 4 down.raise weight each time i hit 10 reps.

i've been told compound exercises like pullups/squat/dips/deads are the staples so what can i substitute them with to make gains?

i've just returned to training after a year off and need a full body due to shift work. i want to add muscle.currently doing no cardio.
#1

11 Replies Related Threads

    PikeKing
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    RE: compound change 2004/01/03 18:07:04 (permalink)

    Pullups - vary grips, side to side pull ups, sternum chin ups
    Squats - Front squats, Bar Hack Squats
    Dips - er dips
    Deadlifts - Sumo Deads, Romainian Deads, Snatch Grip Deads

    If you are training twice per week try this, I've used this in the past and it worked nicely.

    Day 1 Hips, Vertical Push/Pull (Deadlift variant, shoulder press variant, pullup variant)
    Sumo Deadlifts 5x5
    Push Press 5x5
    Pullups 5x5

    Day 2 Quads, Horizontal Push/Pull (squat variant, chest press variant, row variant)
    Front Squats 5x5
    DB Bench Press 5x5
    One Arm Row 5x5
    #2
    rutter
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    RE: compound change 2004/01/03 18:31:55 (permalink)
    thanks for that.i've got a high met rate and have been told to take 4 sec up/down. should i continue with this and is 8 weeks about right b4 changing routine again?
    cheers in advance mate
    #3
    PikeKing
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    RE: compound change 2004/01/03 18:42:28 (permalink)

    I cant see any reason that a high metabolic rate would require you to use a 404 tempo. I'd drop it, I wouldnt worry about speed of movement too much unless there is a specific reason (rehab etc) just lift the weight over about 1 second and lower it under control, about 2-3 seconds. Who told you about the 4 second thing?

    Usually stick with a routine for 8-12 weeks, if you feel you are not progressing after six weeks, try swapping the stale exercises.
    #4
    rutter
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    RE: compound change 2004/01/03 19:37:54 (permalink)
    got it from antony ellis at musclegaintips.reckons it works the muscles harder with greater emphasis on form.
    cheers for the reply.
    #5
    GymCatt
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    RE: compound change 2004/01/03 20:27:48 (permalink)
    What are romainin deads and snatch grip deads? Im not familiar with these
    #6
    PikeKing
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    RE: compound change 2004/01/03 20:54:55 (permalink)

    A romanian deadlift is a stiff leg deadlift really, to me atleast.

    A snatch grip is just a regular dead with a snatch grip. Most valuable as an assistance exercise for a snatch. Still useful to recruit the muscles of the back differently.
    #7
    ANGEL DELIGHT
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    RE: compound change 2004/01/03 21:23:05 (permalink)
    The real difference between, Romanian deadlifts and stiff leg dead lifts is bar positon. During the RDL, the hip moves backward, thus keeping the bar close to the body. Initiate the movement by pushing the hips backwards.
    #8
    rutter
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    RE: compound change 2004/01/03 21:36:46 (permalink)
    if i'm primarily looking for size not strength whats the optimum set/rep range
    #9
    PikeKing
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    RE: compound change 2004/01/03 21:40:09 (permalink)

    you'll get a lot of different answers to this, in my opinion 5-8 reps are best for mass unless you are a complete beginner.
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    rutter
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    RE: compound change 2004/01/03 21:51:41 (permalink)
    so if iwent to 3sets of 5-8 in your above routine will that work?
    cheers mate
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    PikeKing
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    RE: compound change 2004/01/03 22:56:44 (permalink)

    It should work if your diet is in order and you're not doing crack every night!

    With this program do 3-5 set of 5-8 reps, start with 8 reps and as you get comfortable drop the reps and up the sets. I'd always aim for about 24 total reps per exercise, its a little rule I have.
    #12
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