anyone done a compound only routine?

[mike27]

thinking of trying 1 and after some advice

3 days a week seems to work good for me

mon

wed

fri

or

mon

thur

sat

just aiming for mass at this satge.

squats

deadlift

bench

military press

clean and press

dips

shrugs?

bent over row

upright row

just not sure how to split it up? how to structure it

[Monarchking]

you could add pull ups as a vertical pull to the list too

[mike27]

ahh yeah chin ups ofcourse

[Beowulf]

You could structure it Push/Pull/Legs

[Phedder]

You could structure it Push/Pull/Legs

This.

[mike27]

push monday:

bench press

military press

dips

clean and press

pull wed:

bent over row

upright row

chin up

deadlift

shrugs

legs fri:

squat

lunges

calf raise

somthing like that? may still have doms on wed tho from mon?

3-4sets 8 reps per set?

and aim for proggression each week in weight or reps

do this program for 8 weeks?

[Phedder]

push monday:

bench press

military press

dips

Incline CG press

pull wed:

bent over row

upright row

chin up

One arm DB row

shrugs

legs fri:

squat

deadlifts

lunges

calf raise

somthing like that? may still have doms on wed tho from mon?

3-4sets 8 reps per set? some movements are better suited to more reps, others to lower reps. No need to lump them all together.

and aim for proggression each week in weight or reps - yes

do this program for 8 weeks? Do it as long as you like, if you're progressing and it's working why stop?

Made my changes within the quote.

Clean and press - the clean is a pull, press is a push. You're already pressing on the push day, you can clean on the pull day if you like.

Deadlift is predominantly a leg exercise, so it goes on leg day.

[mike27]

ok thanks, ill give that a go

still on gvt for 1 more week.

how many sets and reps for each exercise?

[Phedder]

how many sets and reps for each exercise?

I prefer to think of it as which ones should be done heavier/less volume, and which ones lighter/higher volume. That then determines your reps and sets.

E.G Heavier bench press - 5-8 reps sorta thing, compared to dips which could be 10-15 reps.

High volume squats so 5+ sets of 10+ reps, compared to Low volume heavy deadlifts, say 3-4 sets of 5-8 reps.

[clash]

how many sets and reps for each exercise?

I prefer to think of it as which ones should be done heavier/less volume, and which ones lighter/higher volume. That then determines your reps and sets.

E.G Heavier bench press - 5-8 reps sorta thing, compared to dips which could be 10-15 reps.

High volume squats so 5+ sets of 10+ reps, compared to Low volume heavy deadlifts, say 3-4 sets of 5-8 reps.

I concur

[perpetual_injuries]

Here's minimalist mostly compound movement program I'm looking at starting up. It's very high intensity.

Day 1:

(Do this with a spotter than can change the weights for you during your press ups set) (No rest between push ups and bench)

Bench to failure (aiming for 8 reps)

Push Ups to failure

Bench to failure (aiming for 6 reps @20% less weight than set 1)

Push ups to failure

Bench to failure (aiming for 6 reps @20% less weight than set 2)

Push ups to failure

10min rest (curl into a ball and die)

3 sets of chins to failure. Aiming for 8 reps min per set. Push a set or two more if you can't get to 8 reps. Minimum possible rest between sets.

Day 4:

20x Breathing Squats

1 set of leg extensions to failure (aiming for 8 reps)

Day 7:

20x Deadlifts (go slowly, similar to level of intensity in breathing squats)

10min rest (curl into ball and die)

3 sets of pull ups to failure. Aiming for 8 reps min per set. Push a set or two more if you can't get 8 reps. Minimum possible rest between sets.

Day 8-10:

Rest and eat.

Start over again with Day 1 after this, aim to put all the weights your using up by 2-5%

Feedback on this is more than welcome.

[Dr Squat]

Here's minimalist mostly compound movement program I'm looking at starting up. It's very high intensity.

What do you hope to achieve with this?

[perpetual_injuries]

Size/Strength gains are the aim.

[Dr Squat]

Size/Strength gains are the aim.

Not being negative but just interested as to why you would be attracted to an approach like this rather than something a bit more conventional?

[samuelNZ]

Size/Strength gains are the aim.

Not being negative but just interested as to why you would be attracted to an approach like this rather than something a bit more conventional?

Am also very interested. May be something to do with lack of available training days?

[wgtnmuscle]

here's a routine the great Reg Park used and im using now

3 x a week

warm-up abs

hyperextensions 4 x 10

front squats 5 x 5

squats and pullovers superset 5 x 20

incline press 5 x 5

bent over rowing 5 x 5

deadlifts 5 x 5

press behind neck or dumbell press 5 x 5

dumbell or barbell curls 5 x 5

lying tricep ext 5 x 5

standing calf 5 x 25

first 2 sets are warm -ups

[WANABJAKD]

here's a routine the great Reg Park used and im using now

3 x a week

warm-up abs

hyperextensions 4 x 10

front squats 5 x 5

squats and pullovers superset 5 x 20

incline press 5 x 5

bent over rowing 5 x 5

deadlifts 5 x 5

press behind neck or dumbell press 5 x 5

dumbell or barbell curls 5 x 5

lying tricep ext 5 x 5

standing calf 5 x 25

first 2 sets are warm -ups

damn son, youd have to be JUICD2DAMAX to make gains off that sorta routine :pfft:

[wgtnmuscle]

before you make a comment....try it with good food

[wgtnmuscle]

and remember reg park was all natural and used this routine with lots of good food

[WANABJAKD]

before you make a comment....try it with good food

no thanks, i want to get jakd, bro 8)

[tomsammce]

before you make a comment....try it with good food

no thanks, i want to get jakd, bro 8)

good food might help when ur "jakd" but this could just be a rumour.

[nate225]

before you make a comment....try it with good food

no thanks, i want to get jakd, bro 8)

LOL - I just realised what your user name meant "Wanna be jacked"..... all this time I was reading it like txt talk and thought you were a pedder ass with the name "Wanna BJ a Kid" :pfft: :grin:

[drizzt]

"Wanna BJ a Kid" :pfft: :grin:

:lol:

[mike27]

COMPOUNDS ONLY ROUTINE:

push monday:

bench press 5 sets of 8

military press 4 sets of 8

dips 3 sets of 10-15

Incline CG press 3 sets of 8

pull wed:

bent over row 5 sets of 6

upright row 4 sets of 8

chin up 4 sets of 8

One arm DB row 3 sets of 10

shrugs 3 sets of 10

legs fri:

squat 5 sets of 10

deadlifts 3 sets of 6-8

lunges 3 sets of 16 steps (8 steps each leg)

calf raise 4 sets of 10

sunday

1000m row

15min cross trainer

10min walk on treadmill

hows that look?

[PeterDolan]

"Wanna BJ a Kid" :pfft: :grin:

AHAHA :notworthy: