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  • 08-12-17, 2:02 am (EDT)

    How to get started with compound exercise?

    August 12, 2017, 2:02 am

    I lost some good amount of weight and now want to start weight training with a goal to build strength.

    Now I want to start with a compund exercises, but my gym coach isn't simply interested to let me start this, and is always saying that lets start with isoloation exercise for a month or two and them will see about this.

    Now I give three days for gym and so far I'm quite convienced that with compound exercise I can stick to weight training, or a program which I like as compare to doing isolation esercise.

    I just want to know:

    1. How to start and prepare workout plans for compound exercise?
    2. Does a Platinum membership gives workout plans for compound exercises?

    Regards - Jatin

  • 08-14-17, 3:06 am (EDT)

    How to get started with compound exercise?

    August 14, 2017, 3:06 am
    Posted by: jatintheexplorer

    I lost some good amount of weight and now want to start weight training with a goal to build strength.

    Now I want to start with a compund exercises, but my gym coach isn't simply interested to let me start this, and is always saying that lets start with isoloation exercise for a month or two and them will see about this.

    Now I give three days for gym and so far I'm quite convienced that with compound exercise I can stick to weight training, or a program which I like as compare to doing isolation esercise.

    I just want to know:

    1. How to start and prepare workout plans for compound exercise?
    2. Does a Platinum membership gives workout plans for compound exercises?

    Regards - Jatin

    I agree with you. The best starting point to build any type of foundation - strength or bodybuilding - is with free weight compound exercises. You could start with a 3 day-a-week PPL (Push/Pull/Legs).

     

    Day 1 focus on compound Push exercises: (Chest, Triceps - optionally Shoulders):

     

    1) BB or DB Bench Pressing and Incline Pressing

    3) Dips, Close-grip Bench Press

     

    Day 2 focus on compound Pull exercises (Back, Shoulders, Biceps):

     

    1) Any type of rowing - BB or DB. Pull-ups Deadlifts

    2) Overhead Presses - Seated or Standing, BB or DB

    3) Romanian Deadlifts

    4) BB curls. DB curls

     

    Day 3 focus on Legs:

     

    1) Squats and Leg Presses

    2) Romanian Deadlifts

    3) Standing and Seated Calf Raises

     

    You can do Shoulders with Chest and Triceps if you want as Shoulders do both Push and Pull. I prefer them with Back and Biceps as it focuses the blood flow better since Back and Biceps work Shoulders as well. It also depends on how much you do for Back as it is a large muscle group - much bigger than Chest or Triceps - so you may be too tired to include Shoulders on top of Biceps.

     

    You don't have to do tons of exercises or reps and you can mix up the compound movements you do for variety and intensity. You can throw in some isolation work if you want but it would be best to focus purely on compound movements. You can also mix the order - Push/Legs/Pull etc. Typically it is best to do back after legs not before it as it is used extensively in Leg training.

     

    John

     

    32 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.
  • 08-17-17, 12:15 pm (EDT)

    How to get started with compound exercise?

    August 17, 2017, 12:15 pm

    Thanks John,

     

    Surprisingly my gym trainer isn't simply interested in suggested compound exercise, and thus I had to search online about this workout regine.

    So far I have started the workout mentioned at http://muscularstrength.com/beginners-guide (STRENGTH) part.

     

    - Jatin

  • 08-17-17, 12:17 pm (EDT)

    How to get started with compound exercise?

    August 17, 2017, 12:17 pm

    Quick question John,

     

    As you are a platinum member, so do you get more workout routines?

    I mailed the team at muscularstrength.com like do they provide with new workouts for platinum members, but I haven't received at revert from them...

  • 08-17-17, 12:56 pm (EDT)

    How to get started with compound exercise?

    August 17, 2017, 12:56 pm

    Quick question John,

     

    As you are a platinum member, so do you get more workout routines?

    I mailed the team at muscularstrength.com like do they provide with new workouts for platinum members, but I haven't received at revert from them...

  • 08-17-17, 1:08 pm (EDT)

    How to get started with compound exercise?

    August 17, 2017, 1:08 pm

    Quick question John,

     

    As you are a platinum member, so do you get more workout routines?

    I mailed the team at muscularstrength.com like do they provide with new workouts for platinum members, but I haven't received at revert from them...

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