Thread: More Compound Lifts

iono about other core builders.. deadlifts, squats, bench, military are definately staples.. you seem to have a very good build right now.. so i would just say, keep doin what you're doing.. lift hard and heavy

Thanks Prophet.

I'm training hard and intense 5 days a week but now my gains are slower than before so I need to switch things up a bit. Just light night I was reading in tis forum a new work out that Gopro posted and it looks bad ass. I'm going to start on it Monday with the loading phase of creatine and protein supplemens twice a day. Maybe that will make me grow. I get 8 to 10 hours of sleep so that is not the problem.

I'm hitting tris and bis today. My favorite because they really swell up good with just a few sets and reps...I wish my chest did the same.

Jeff
:>)

i'd say a dude your size could easily afford to take in about 4000 calories a day. hell, i'm only 161 and i maintain at about 2500.

try upping your calories.

^^better yet have some rest days in between your WO bro, I bet that will illicit better gains with your current program. It is unwise to be training intensly with weights 5 days in a row with no rest days to let your body recover. as for compound movements, I love the powerclean personally, heavy T-bar or bent rows for the back are compound. If you want to get technical there are a million powerlifting exercises that no one does anymore but are great compound/strength exercises.
PS. your little amish beard that you got going is kindof creepy man.

Thanks Nate and GR8one.

I will try upping my calories some which is hard to do when you live by yourself and don't have anyone cooking your meals...Which is why I only get the 3 norla meals and then the powders and creatine as the other meals...

Also next week I'm starting a new routine that will split the week up and I will take wednesday off from any lifts..

Thanks for the help.

Much appreciated.

P.S...GR81, the chicks in my gym love my amish beard...It is usually more trimmed and neater than it is now.

Jeff
:>)

ha ha, good times man

GR81,

Do you have any self pics you could post so we can see what you look like? Your profile says interests just bodybuilding so I imagine you are one huge ripped dude. I'm trying to get a grip on where I stand as far as the way my body looks to see if I ever want to take it a step further and compete. That's why i'm interested in seeing the pics..

Thanks everyone who posts a self pic. It helps to motivate me/us to work out harder and hopefully mine do as well to someone just starting.

Jeff
:>)

no pics up yet, but I will post some in the next few months.

Thanks for posting the self pics in a few months. Hopefully in a few months when I post some more self pics I will be tiny in my current ones..hehe



Jeff
:>)

yeah your arm development definately overshadows everything else, is that just your genetics or did you spend some time only training your arms??

hi jeff,
from what i can see you have very good arm development going for you. but also from what i can see here you need to prioritize your chest and back, put some meat on your pecs and get those lats flapping like wings under your shoulders.... also, how are your legs and calves? having to prioritize your chest/back is actually a very good thing, they are probably the most fun bp's to work (besides the arms, shoulders, legs and calves...shit, everything is fun)

like Gr said, there are MANY different compound movements you can do to put some solid meat on your core (chest/back)

Like previously mentioned, Deads, squats and bench are a given. Those 3 work more muscles combined than any other exersizes.

There are many other compound movements too...

For your back...... close/wide grip t-bar rows (close does outer lats, wide inner), bent over barbell rows (great overall back thickening), close grip chins/pulldowns (for your lower lats), stiff legged deads (traps and lower back)

For chest......any incline pressing (brings out the armor plate look for you chest), dips (carves a clean line underneath your pecs from your armpits out, also good for tri's and shoulders), close grip benching (inner chest and tri's)

Just make sure when you do chest/back or any bp for that matter, feel the weight you are working. Squeeze those shoulder blades back the whole time, then let then slowly relax. Don't pull back with your bi's and shoulders. For chest, focus on squeezing mainly the pecs on every set, not the shoulders and tri's. it makes all the difference.....

....that last part i meant to write FEEL THE MUSCLE you are working, NOT the weight!!! Focus on the contraction and relaxation of the muscle as it moves the weight back and forth...makes the whole difference.

Thanks Flex and Gr81. I will first off try to concentrate more when doing my lifts. My damn shoulders Always seem to steal the weight when I do chest....seems to not matter if i'm doing flys, inclines,declines, regular bench press...shoulders always take over..But I will concentrate and attempt to isolate better.

Thanks for the great insight. I knew I joined this forum for a reason. I will try to do more Chins, T-bar, and Rows since I know how to and have access to them at my gym.

I love doing Biceps and Triceps together and get the largest pump from it. So you suggest I do back and chest together too? I always thought that back was for its own day and chest was for its own day...you guys got good results from working them both together? Do you have an example program I can borrow?

My legs are descent. I'm actually working legs tomorrow. I think I'm one of those guys where more is better because I do upper body 4 days a week and lower body once a week and it makes a huge difference. I'm actually thinking about starting to do legs twice a week to catch things up. Is this a good diea? I have a friend who actually suggested I stop training my Bi's and TRi's for two weeks and hit chest/back hard...thoughts?

THANKS AGAIN.



Jeff
:>)

u look great in those pics u ve got the v shaped back. big guns but one thing still lacking. button popping pecs . flex ve given u some very good compound exercises for chest. u can follow it.

Thanks Ahsan,

I will definatley follow the advice from any guy named Flex. Especially this guy at 6 ft plus weighing over 200...I read your fighting posts flex.

Thanks guys.

I got legs today, they need some work. I will be going all the way down past 90 degrees as I have been reading is some other forums on I.M.

Jeff
:>)

you probably have heard this before...but just in case, here goes.

on chest exercises it might help you to isolate more if you deliberately "tuck" your shoulders under before starting. once you're on the bench sort of roll them farther under you. it pushes your chest a bit higher and takes your shoulders out of the movement a bit more. it's a very slight thing but one that may help.

Jeff,
you can train any muscle groups you want together...back/bi's, chest/tris, back/chest, back/tri's, chest/bis, shoulders/bi's......whatever you prefer. its actually good to switch it around so you shock your muscles into new growth.

Personally, i love doing back and chest together on the same day. You know that great pump you get when you do bi's and tri's together...same goes for back and chest. Your whole upper body (including your whole back, pecs, shoulders, traps, bi's and tri's) gets a great pump!

My back is slightly lagging behind my chest, which are my strongest muscles in terms of development, so i dont need to prioritize chest. Therefore, when its back/chest day, i do my full back workout (except lower back) first, then move onto chest...t-bars, bent over rows, pullups/downs, seated rows...whatever i end up doing. I also think its easier to do chest after back even though some of your energy is gone, it feels like your lying on a cushion when your back is all pumped up, and the weights go up smoother.

Sometimes, when i want to shock my muscles, i superset chest and back (stolen from Arnold). By far the best pump you can ever get.....Your upper body is SWOLEN during the workout, you feel like King Kong! plus its great cardiovascular, as you fight to catch your breath b/w sets.....

Nikegurl, great point!!!!

Squeeze your shoulder blades back under you as far back as you can as you lie down on the bench. it lowers the work stroke of your reps and you definitely isolate the chest more.....

I don't reccommend doing back and chest on the same day, they are both very large muscle groups and they bith deserve equal amount of attention which is almost impossible doing them both together IMO. You need to be fresh and your intensity level needs to be as high as possible fort each one, too much in one WO. but hey too each his own I guess.

Another thing you can do to help put the pounds on your chest is do a set of dumbell flys before you do your bench presses. The theory behind this is that flys are a chest isolation exercise, meaning you are just working your chest and no other body parts. Then when you come to doing your bench presses your chest has already been worked slightly and you'll get a better pump on your chest as a result.

Like the other guys said, tucking in your shoulders (so shoulder blades are on the bench) put more of the work on your chest, I tried it recently and it dose make a big difference!

Good luck with it, and yo you've got a really good natural shape, great arms! try a few of these techniques and that chest will come up in no time

peace

Originally posted by gr81
I don't reccommend doing back and chest on the same day, they are both very large muscle groups and they bith deserve equal amount of attention which is almost impossible doing them both together IMO. You need to be fresh and your intensity level needs to be as high as possible fort each one, too much in one WO. but hey too each his own I guess.

I agree completely with gr81 here. (by the way, you got great pics man, you've got a lot going for you! I like your shoulder development, thats what I'm lacking a lot of)

I say go with GoPro's Power, RR, Shock routine, I think it works really well. Here is my split if that helps any-
Mon- Chest, forearms, abs
Tue- Legs, calves
Wed- off
Thurs- Back, forearms, abs
Fri- Shoulders, calves
Sat- Arms, Abs (easy day)
Sun- Off

Thanks Gang,

I'm going to start tucking my shoulders in and rolling them back as suggested as well as hitting a set of d.b. flys before I do bench. Thanks for the great advice. Awesome self pics Defendis, I went to your website...nice...

Did legs today going all the way for the first time...great pump. I like it better than going only 90 degrees but you have to use way less weight...at least at first...great leg pump though...

I'm going to start the GoPro workout on Monday...will use your sugegstions and such to help aid my improvements...

Now I will consume more solid food and do the suggestions mentioned here...hopefully in a month or two I will have some great new leg and chest development...

I'll post a pic or two of my quads at a later date...my weakest and most under developed muscles...

For Shoulders try doing plate raises and stop and look through the hole on the weight when it is at eye level...works great for me..

THANKS again.



Jeff
:>)

its not so much to difficult to do chest with back
i also my self do chest and back 2gether
otz not so much difficult

i thk itz even ur genetics. that u ve got big arms and small chest