Thread: Compound Routine

Is this all you do?????
You need to hit all areas of the body and that workout is not enough..

Originally Posted by ForemanRules

You need to hit all areas of the body and that workout is not enough..

what he said.

I don't think there is enough space on this site to fill in what you are missing.

Take the bench, deadlifts, and squats, put them on separate days, and add assistance work for the muscles being used to assist in each exercise. This would be a traditional push/pull/leg split.

What are you looking for, size, strength, or a combo ofboth.

My goal is gaining overall body strength and size.

I read somewhere (can remember) that heavy compound exersices were sufficient by themselves. Especially for releasing testosterone.

Do you find the other exersices needed for sculpting, or in general?

(I have tried more standard programs previously)

Originally Posted by blundby

My goal is gaining overall body strength and size.

I read somewhere (can remember) that heavy compound exersices were sufficient by themselves. Especially for releasing testosterone.

Do you find the other exersices needed for sculpting, or in general?

(I have tried more standard programs previously)

Yes but you need to have: military presses, Rows and dips added to your routine....at least.

Thanks for replies, would this be better then?

Day 1
Benchpress 5 sets of 8 reps (90kg, adding 2.5kg every week)
Standing rows 3 stes of 8 reps (80kg, adding 2.5 every week)
Deadlift 3 sets of 8 reps (110kg, adding 2.5kg every week)
Hangups 2 sets of 10 reps
Squats 5 sets of 8 reps (130kg, adding 2.5kg every week)

Day 2
Benchpress 5 sets of 8 reps (90kg, adding 2.5kg every week)
Military press 3 sets of 8 reps (60kg, adding 1.5kg every week)
Deadlift 3 sets of 8 reps (110kg, adding 2.5kg every week)
Hangups 2 sets of 10 reps
Squats 5 sets of 8 reps (130kg, adding 2.5kg every week)

Originally Posted by blundby

Thanks for replies, would this be better then?

Day 1
Benchpress 5 sets of 8 reps (90kg, adding 2.5kg every week)
Standing rows 3 stes of 8 reps (80kg, adding 2.5 every week)
Deadlift 3 sets of 8 reps (110kg, adding 2.5kg every week)
Hangups 2 sets of 10 reps
Squats 5 sets of 8 reps (130kg, adding 2.5kg every week)

Day 2
Benchpress 5 sets of 8 reps (90kg, adding 2.5kg every week)
Military press 3 sets of 8 reps (60kg, adding 1.5kg every week)
Deadlift 3 sets of 8 reps (110kg, adding 2.5kg every week)
Hangups 2 sets of 10 reps
Squats 5 sets of 8 reps (130kg, adding 2.5kg every week)

Firstly, the most compound movements (ones that work the most muscles) should be first, not last. So something like: squats, deadlifts, bench presses or rows, hang ups (not sure what these are though). Next, a full body routine can work, but how far apart are the two days? It's very important to get enough rest - your muscles grow while they're not doing anything; they're torn apart during the workout. Also, make sure you experiment with set/rep schemes. Don't just limit yourself to the 8-10 range. See what works for you and your goals and give each range a solid effort to make sure you're doing what works for you.