Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

compound only workout question

rovr4on

By rovr4on
in Bodybuilding & aesthetics

 Share

Recommended Posts

rovr4on Senior member

rovr4on

Posted
Posted

Hey guys,

Just decided to get on another bulk until end of the year and was thinking about doing a compound exercises only routine as can only workout 2-3 times per week.

Was thinking 2 day split

1stday: squats and bench

2nd day: deads military's

Reps per exercise 12/10/8/6/8/10/12 total 7 sets per exercise?

Is there anything you would change? and an exercise you 2 you would recommend adding?

also my mate is doing a similar thing but he is trying to lose fat, should he increase reps, but if he does wouldnt this decrease the test produced?

Thanks

Link to comment
Share on other sites
Meataxe Junior member

Meataxe

Posted
Posted

You want compound MASS??!! This is what I do once or twice a year....

"Axe' Compound MASS Phase"

First week..

Monday, Squats, 10 sets. Increasing weight with each set(Excpet for the last 2, where the weight is dropped to get a few out) on all days.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4.

Wednesday, Deadlifts, 10 sets.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4.

Friday, Bench Press., 10 sets.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4.

Second Week..

Monday, Wednesday and Friday.

4 sets of each Squat, Deadlift and Bench.

6, 4, 2, 1.

Link to comment
Share on other sites
crazyfacials Veteran member

crazyfacials

Posted
Posted

^ hahahaha winner!

question about the half rep mr axe for benchpress do you bring the bar down to chest and half way through get your spotter to give you a big help? or do you pretty much unrack the bar and lower it a couple of inches and press it back?

Also how do you do a half rep deadlift (and not injure yourself? I am guessing from pins?)

Link to comment
Share on other sites
Meataxe Junior member

Meataxe

Posted
Posted

Not sure what you are really refering to here. What is the reason you wish to do half reps? I can understand for deadlifts as doing the top half would take the legs out, but why bench?

With chest, the top third of the movement only works the shoulders and tri's, takes the pressure off the chest, so if you're seriosu about working your chest, never lock-out, but stop two-thirds of the way up.

Even better if you would like a little more information is bringing the bar to your chest is only half way down. You're simply just going through the motions, and not thinking what and how the exercise wshould be done to benefit the chest to it's full capacity. Why do you stop at the chest? Because this is what everyone else does, or did when you first started? Why not go to your neck? I know this may sound weird, but if you try it out once, I pretty much ganentee you'll never do this 'to the chest' crap ever again.... Grab the bar, and please only use a small amount fo weight to begin with, as this is about to rock your world. Very slowly bring the bar down, taking a few seconds to reach the bottom. And when I see bottom, I mean your neck. Once you get to your neck, don't simply bounce the bar back up, like your used to. You will feel this crazy stretch through your chest. Hold this stretch and pause. Then very slowly, using only your chest, raise the bar opnce again, and only to about 3/4 up then repeat. Now, another thing that you must remember, and probably the most important you will ever learn is you must point your elbows up towards your head, not the floor. It's OK, everyone points there elbows to the floor, this enables you to lift more weight, and without even thinking, your lifting most of the weight with your shoulders and tri's. What you need to do, is take the shoulders and tri's out of it, and put everything onto the chest. You do this by pointing the elbows up, and also with the full stetch of bring the bar to the neck :grin: :grin:

Link to comment
Share on other sites
Mrbig Senior member

Mrbig

Posted
Posted

Add in some dips and some sort of pullup or pull down or row also too many sets to be working at 100% intensity

Bench example

1-2 warmup sets

1 all out workset max reps on your chosen weight no more than 10 reps otherwise it's too light then drop the weight a bit and rep out

Same with squats and deads

Link to comment
Share on other sites
crazyfacials Veteran member

crazyfacials

Posted
Posted
Not sure what you are really refering to here. What is the reason you wish to do half reps? I can understand for deadlifts as doing the top half would take the legs out, but why bench?

I was cofused when I read this bro

Friday, Bench Press., 10 sets.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4

Link to comment
Share on other sites
Meataxe Junior member

Meataxe

Posted
Posted
Not sure what you are really refering to here. What is the reason you wish to do half reps? I can understand for deadlifts as doing the top half would take the legs out, but why bench?

I was cofused when I read this bro

Friday, Bench Press., 10 sets.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4

O.5 means half mate. In other words, you're pretty much maxing out on the set before with a single, but still go heavier and get a half out(Yo're trying your hardest to get a full rep out) as you fail and can't get the rep out it's so heavy:):)

Link to comment
Share on other sites
Meataxe Junior member

Meataxe

Posted
Posted
also meataxe, with his type of pressing i assume you take a nice wide grip for more stretch?

Just where you're comfortable. Yes, wider is better, but you don't want to go too far and go all Marcus Ruhl wide:):)

Also, thumb placement on the bar is another factor. But I'll let you guys play around with that yourselves.

The main problem with training is people tend to forget that the most important muscle in your body is your mind, without it, nothing happens. Doing what has alwys been done, or what every one else is doing, for the simple fact that they are doing it, is just going through the motions and NOT using your mind. If you really want to get anywhere, you need to sit down on every muscle group, every exercise, and think to yoourself 'Is this really hitting the muscle that it's meant to be hitting?' and 'How can I make it a harder exercise for that muscle group.

Chest is the worst, because everyone knows what they can bench etc., so you train without thinking, you just do it, and the results you can are minimal. Once you concentrate on the muscle, drop the weights and slow the reps down, again CONCENTRATING on the actual muscle you are trying to hit. I know this sounds silly, as you think but all these dudes do massive weights, well this above way is a way to re-program your way of training, re-program your body into doing what you want it to be doing. At first you need to drop the weights back heaps, so much it's scary. Then you re-train your body to train all over again, the correct way, and you slowly increase the weights back to where they were. But have a 10 time sbetter muscle mind connection then you ever had. Why do you think that the likes of Branch and Ronnie do all this sort of form but yet get crazy results? Because they are at a level of muscle-mind that no normal human could ever understand. That is why they are the best in thew orld. Once done, then the results you dream of will come.

Link to comment
Share on other sites
genetic freek Senior member

genetic freek

Posted
Posted
also meataxe, with his type of pressing i assume you take a nice wide grip for more stretch?

Just where you're comfortable. Yes, wider is better, but you don't want to go too far and go all Marcus Ruhl wide:):)

Also, thumb placement on the bar is another factor. But I'll let you guys play around with that yourselves.

The main problem with training is people tend to forget that the most important muscle in your body is your mind, without it, nothing happens. Doing what has alwys been done, or what every one else is doing, for the simple fact that they are doing it, is just going through the motions and NOT using your mind. If you really want to get anywhere, you need to sit down on every muscle group, every exercise, and think to yoourself 'Is this really hitting the muscle that it's meant to be hitting?' and 'How can I make it a harder exercise for that muscle group.

Chest is the worst, because everyone knows what they can bench etc., so you train without thinking, you just do it, and the results you can are minimal. Once you concentrate on the muscle, drop the weights and slow the reps down, again CONCENTRATING on the actual muscle you are trying to hit. I know this sounds silly, as you think but all these dudes do massive weights, well this above way is a way to re-program your way of training, re-program your body into doing what you want it to be doing. At first you need to drop the weights back heaps, so much it's scary. Then you re-train your body to train all over again, the correct way, and you slowly increase the weights back to where they were. But have a 10 time sbetter muscle mind connection then you ever had. Why do you think that the likes of Branch and Ronnie do all this sort of form but yet get crazy results? Because they are at a level of muscle-mind that no normal human could ever understand. That is why they are the best in thew orld. Once done, then the results you dream of will come.

Plus of course the right nutrition i.e. Axe oats!!!!!!

Link to comment
Share on other sites
Shutupandsquat Veteran member

Shutupandsquat

Posted
Posted
Not sure what you are really refering to here. What is the reason you wish to do half reps? I can understand for deadlifts as doing the top half would take the legs out, but why bench?

I was cofused when I read this bro

Friday, Bench Press., 10 sets.

Approx. Reps - 8, 6, 5, 4, 3, 2, 1, 0.5, 6, 4

O.5 means half mate. In other words, you're pretty much maxing out on the set before with a single, but still go heavier and get a half out(Yo're trying your hardest to get a full rep out) as you fail and can't get the rep out it's so heavy:):)

:clubbed: Hahaha. That's what he was asking. Do you do the rep, press up and then get halfway, it's too heavy and need a spot to lock out? I guess you've just answered the question, but he had asked.

Solid advices for newbies too.

Link to comment
Share on other sites
greemah Member

greemah

Posted
Posted
Not sure what you are really refering to here. What is the reason you wish to do half reps? I can understand for deadlifts as doing the top half would take the legs out, but why bench?

With chest, the top third of the movement only works the shoulders and tri's, takes the pressure off the chest, so if you're seriosu about working your chest, never lock-out, but stop two-thirds of the way up.

Even better if you would like a little more information is bringing the bar to your chest is only half way down. You're simply just going through the motions, and not thinking what and how the exercise wshould be done to benefit the chest to it's full capacity. Why do you stop at the chest? Because this is what everyone else does, or did when you first started? Why not go to your neck? I know this may sound weird, but if you try it out once, I pretty much ganentee you'll never do this 'to the chest' crap ever again.... Grab the bar, and please only use a small amount fo weight to begin with, as this is about to rock your world. Very slowly bring the bar down, taking a few seconds to reach the bottom. And when I see bottom, I mean your neck. Once you get to your neck, don't simply bounce the bar back up, like your used to. You will feel this crazy stretch through your chest. Hold this stretch and pause. Then very slowly, using only your chest, raise the bar opnce again, and only to about 3/4 up then repeat. Now, another thing that you must remember, and probably the most important you will ever learn is you must point your elbows up towards your head, not the floor. It's OK, everyone points there elbows to the floor, this enables you to lift more weight, and without even thinking, your lifting most of the weight with your shoulders and tri's. What you need to do, is take the shoulders and tri's out of it, and put everything onto the chest. You do this by pointing the elbows up, and also with the full stetch of bring the bar to the neck :grin: :grin:

I'm intrigued by this, any links to vids? You say it takes triceps out, but if you have your elbows up and are pushing it from your neck, wouldn't that kind of be a skull crusher type movement therefore heavily involve triceps?

Link to comment
Share on other sites
Meataxe Junior member

Meataxe

Posted
Posted

I'm intrigued by this, any links to vids? You say it takes triceps out, but if you have your elbows up and are pushing it from your neck, wouldn't that kind of be a skull crusher type movement therefore heavily involve triceps?

At first I wasn't sure what you meant, but then I realized that you're thinking of elbows up, as in with a skullcrusher type movement? Try thinking like as if you were mucking around pretending to be a chicken LOL:):) waving your wings ...well when your elbows are up, as in when the chicken wings are up:):), not up in front of your face, but up to your sides:):) ....why do you think that chickens have such big breasts???!!! LOL J/king:):)

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...