anyone done a compound only routine?

[WANABJAKD]

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:

haha, good one. there is no pun intended, just so you know

[mike27]

my thread has been high jacked

[morattigirl]

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

OMG I'm sorry but that's fucken funny!! :pfft: :pfft: :pfft:

[andy s]

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:

Now thats gonna take some beating to get post of the month :clap:Pure Gold!

[Monarchking]

Have u looked into like Bill Starr 5x5 or something?

[mike27]

yeah done a 5x5 like that. for strength

im keen on trying the compounds only routine for 3 months or so. got a rough idea, but still getting ideas

[mike27]

righty... so im guuna do this compound only training and give it a go

what im wondering is.... how to strusture it...

was thinking

mon -push

wed-pull

fri -legs

other days = rest. maybe some light cardio on the sunday.

seems a lot to do in each session tho???

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:

chin up 4 sets of 8

bent over row 5 sets of 8

upright row 4 sets of 8

One arm DB row 3 sets of 10

DB shrugs 4 sets of 10

legs fri:

back squat 5 sets of 10

front squat 3 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

im aiming for mass building.

or would it be better to structure it as follows:

mon- push

tues-pull

wed-off

thurs-push

fri-pull

sat-legs

sun-off

3 days per week does seem to work well for me and let me get in plenty of rest and feeding. just dnt want to over train or not be effiecent by trying to squeeze too much into only 3 sessions

thanks