Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

[MI40xProgram]

If you are looking for a compound workout program try my signature

[corritaylor82]

I'm so saving this thread to my bookmarks, so much great information from all participating parties.

[crom87]

Hi, I have one question regarding the technique in the pull exercises. In this forum I have always read that you have to lift heavy, but if i do that (for example with bent rows) I always get the feeling of my arms working too much. Today I have reduced the weight that I normally use, and I have made a small pause at the end of the concentric phase, feeling my back working a lot. So... what should I do? Is it advisable to reduce the weight and try to feel your back working more?

Is it advisable to make a small pause when u pull the weight (end of the concentric movement) ?

Thanks a lot!

[Qantaga]

I'm really struggling with bench press, going back to the drawing board, my form isnt even close, I always struggle sticking to form as it makes me not even lift 50kg, its weak and doesn't feel natural at all! I'm struggling with 50kg 10/2 and haven't improved or increased strength in this lift since I started from day 1.

I can military press heavier weight, and my other lifts are solid with tight form. Been training for 18months now and dread the bench :-(

[boboyi]

Great info best exercises ever, thx...

[Eeily]

Nice post, hahaha

[YoanaOrton]

Nice post, hahaha

Very nice,.. :3

[L00pinator]

Thanks for the info..
Good stuff..

[annemaya]

If you are looking for a compound workout program try my signature

your signature is empty..

anyways, great thread, very helpful

[CrystalB2011]

I'll start using this!! Awesome stuff.

[eschell1]

Man I've been doing these exercises as well as many many others.

Started at 130 lbs, now I weigh 144 lbs but I seem to have hit a wall already. I keep lifting heavier and heavier, so I'm getting stronger, but I cannot seem to make my chest bigger at all! My legs, back, and arms are all showing the new weight, but my chest looks as flat as it always has.

[CrystalB2011]

Good stuff, thanks for posting!

[carolmonthero]

Great post Vox. Very helpful post for beginner's.

[angela8915]

Really good job on the site, Thanks for guide!

[fressssh]

Really good job on the site, Thanks for guide!

Agreed.

[stev0n]

Thank yous o much for the spoon feeding! After 6 months & decent gains, I just read this & realize I'm doing squats slightly wrong & dead lift as well.

[oconns28]

Thanks! Need to workin my form for sure

[oconns28]

My form can use some work! Thanks

[Mitchblue]

Good post. I go on Youtube and 10 different video's you get 10 different forms. I'll follow these..Thanks.

[Jayme21]

Really an amazing, informative and awesome post. Really helpful especially for newbies. Thanks for sharing.

[nancyrobert2011]

It is very helpful for those who want to improve their health

[Maxprovust]

A lot of great useful tips.
Thanks a lot. I shall try to go through all these tips.

[Mihow]

I tell people daily to check this thread out. Figured I'd post in it and tell you that people legitimately appreciate this post OP guy.

[mochimario]

i agree completely. +1 great advice

[Zergish909]

military press is definitely a favorite for me

[magadisho]

which is better - row or pullups ?

[andreiaebook]

good one but i usually use www dot andreiaebook dot com. i think i have more information about squats. check out and let me say.

[MikeCaulo]

It's all about that deadlift. Form, tempo and programming with a deadlift centralized theme can deliver massive gains for basically all goals.

[beginner889]

thanks a lot

it helps me

i am a beginner in body building...

[AlanLifts12]

Thanks for the great advice!