Compound Exercises... 6-7 days a week Program needed

[altamimit]

I have modified this thread just couple minutes ago to the following...

I've been training for over a year now and I'm only 150 lbs now ( 5'10 ). I tried different program of isolation exercises until one of my friends recommended doing compound exercises. MY MAIN GOAL IS TO BUILD AND GAIN MASS. I'm eating as much as I can almost 3200 calories a day. Does this program looks good.. please modify it the way you think I should do it



Monday

Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Barbell Row ( 4X6 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Tuesday
Easy abs workout for less than 30 min

Wednesday
Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Deadlift ( 3X5 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Thuresday
Easy abs workout for less than 30 min

Friday
Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Barbell Row ( 4X6 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Saturday
Easy abs workout for less than 30 min

Sunday
Rest

[Labado21]

Folks,

I've been training for over a year now and I'm only 150 lbs now ( 5'10 ). I tried different program of isolation exercises until one of my friends recommended doing compound exercises. MY MAIN GOAL IS TO BUILD AND GAIN MASS. I'm eating as much as I can almost 3200 calories a day. I want your advice on a good compound exercises routine for 6-7 days a week.. please don't tell me you're over training. I just need your experiences on the exercises types and routines.. Thank you so much guys...

well.....hate to dissapoint you, but heavy compounds 6-7 days a week WILL overtrain your ass. and you clearly are not at the level at which overtraining would be considered beneficial compared to progressive overload.

im not going to tell you not to do it because personally i believe everyone needs to experience as many different types of training approaches as they can so they can see how their body adapts and move on from there to design their own program that will provide maximum and consistent results

[altamimit]

well.....hate to dissapoint you, but heavy compounds 6-7 days a week WILL overtrain your ass. and you clearly are not at the level at which overtraining would be considered beneficial compared to progressive overload.

im not going to tell you not to do it because personally i believe everyone needs to experience as many different types of training approaches as they can so they can see how their body adapts and move on from there to design their own program that will provide maximum and consistent results

ok what do you think I should do? How about "A" being compound and "B" being isolation of some sort of muscle and do the following:

A, B, A, B, A, B and so on

or maybe

A, B, B, A, B, B, A

[Labado21]

ok what do you think I should do? How about "A" being compound and "B" being isolation of some sort of muscle and do the following:

A, B, A, B, A, B and so on

or maybe

A, B, B, A, B, B, A

dude...idk cause im not you. that was what my whole post was about. put your own **** together to find out what works for YOU. took 4 years of serious training before i figured it all out for myself

[Gargz]

We'll seeing as you have made up your mind, look into the jim wendler frequency project, it's 6 days a week with a compound every workout followed by relevant assistance, but serious you prolly don't have the training knowledge and understand of your own body and how it reacts to implement the frequency project successfully

[jgreystoke]

^^^^^

This.

[LPAthickness]

Train 3 days a week.

[ironwill2008]

Folks,

I've been training for over a year now and I'm only 150 lbs now ( 5'10 ). I tried different program of isolation exercises until one of my friends recommended doing compound exercises. MY MAIN GOAL IS TO BUILD AND GAIN MASS and change my body to a bigger form. I'm eating as much as I can almost 3200 calories a day. I want your advice on a good compound exercises routine for 6-7 days a week.. please don't tell me you're over training. I just need your experiences on the exercises types and routines..Also is it good to add some isolation exercises to the routine? Thank you so much guys...

I wouldn't advise anyone who only weighs 150 pounds to weight train 7 days a week unless that person's goal was to remain at 150 pounds.

Find a good beginner bodybuilding program in the stickies, and follow it as-written.

[Jasonk282]

Starting Strength or Stronglifts 3x a week and eat

[Judge248]

Starting Strength or Stronglifts 3x a week and eat

Last 3 posts gave you the right answer.

You are mistakenly associating the amount of hours at the gym with the amount of muscle gained. Not so simple my friend. You are in a beginner category (even though you have been lifting for a year). Your muscles will grow their maximum amount per workout with a relatively little amount of stimulation AND PROPER NUTRITION. Little stimulation needed, means less recovery time needed. Less recovery time needed, means more frequency of stimulation possible. More stimulation frequency, more growth. This means that you can work each MUSCLE 2-3 times a week in about 3 workouts per week. If you were doing a bodypart split or a more advanced routine, you might only be working the MUSCLE 1-2 times a week in more workouts per week. For your goals, a full body program is the best fit and will give you the best opportunities to grow.

Starting Strength, StrongLifts, JasonDB's novice 5x5 are the best fits. Its all for nothing though if you don't eat to grow.

[Determinednoob]

Do Stronglifts and eat to gain 3lbs per month for a few months then drop it to 2 lbs per month.

[superreise2]

I'm sorry but training 6-7 times a day won't do anything for you. If you have spent a year doing isolation exercises I think you should stick to a three or four day compound workout. I understand why you say "don't tell me I'm overtraining" because at some point everyone has thought they were right and didnt want to know anything else. But the fact is that if you are training properly, you don't need to train 6-7 days per week.

[altamimit]

thank you guys all so much for your great advices. it seems that you all agree that 6-7 days isn't good for me. so I guess now is I have to look for a good workout routine that is 3-4 times a week that has compound movements ONLY.. I just have little comment here,,, is it ok if I do abs workout on the rest days though?? thanks

[altamimit]

So, how about that guys:

Monday

Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Barbell Row ( 4X6 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Tuesday
Easy abs workout for less than 30 min

Wednesday
Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Deadlift ( 3X5 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Thuresday
Easy abs workout for less than 30 min

Friday
Squat ( 4X6 )
Bench Press ( 4X6 )
Barbell Clean and Press ( 4X6 )
Barbell Row ( 4X6 )
Push-ups ( 3X10 )
Dips ( 3X10 )

Saturday
Easy abs workout for less than 30 min

Sunday
Rest

[Jasonk282]

to much pressing and not enough pulling

Run something like this

Squat
ohp
bent over row
pull ups

Squat
bench
db row
chins

Squat
deadlift
bench press
lat pull down

[altamimit]

to much pressing and not enough pulling

Run something like this

Squat
ohp
bent over row
pull ups

Squat
bench
db row
chins

Squat
deadlift
bench press
lat pull down

the question is is it ok to through some isolation exercises randomly, or should I stick to one program ?? and I like the clean power and press, or should i just do ohp as you stated?? thanks

[AlanApe]

We'll seeing as you have made up your mind, look into the jim wendler frequency project, it's 6 days a week with a compound every workout followed by relevant assistance, but serious you prolly don't have the training knowledge and understand of your own body and how it reacts to implement the frequency project successfully

This is correct ^

Heavy compounds 6 to 7 days a week DO have a place in lifting but not for gaining mass. Oly lifters lift heavy and lift high frequency. The whole Bulgarian training method is based on it. But believe me it's not easy, is most definitely NOT a hypertrophy program and unless you have substantial experience in compound lifts and know how to listen to your body you should keep well clear.

The rest of the advice you have been given on this thread is what you need to be listening to.

For now, keep it simple. Keep it basic.

[altamimit]

This is correct ^

Heavy compounds 6 to 7 days a week DO have a place in lifting but not for gaining mass. Oly lifters lift heavy and lift high frequency. The whole Bulgarian training method is based on it. But believe me it's not easy, is most definitely NOT a hypertrophy program and unless you have substantial experience in compound lifts and know how to listen to your body you should keep well clear.

The rest of the advice you have been given on this thread is what you need to be listening to.

For now, keep it simple. Keep it basic.

thank you for the advice.. would you mind telling me your advice about the plan I just added!! is it good? how would you modify it??

[superreise2]

to much pressing and not enough pulling

Run something like this

Squat
ohp
bent over row
pull ups

Squat
bench
db row
chins

Squat
deadlift
bench press
lat pull down

Boom, there you go.

[altamimit]

Boom, there you go.

as I mention before, is it ok to through some isolation exercises like curls and dips, or should I stick to this program ?? and I like the (clean and press),can I replace OHP with this?? thanks brother

[Judge248]

as I mention before, is it ok to through some isolation exercises like curls and dips, or should I stick to this program ?? and I like the (clean and press),can I replace OHP with this?? thanks brother

Try running the program for 2 months before adding in isolation stuff. If anything, its worth the lesson of how much stimulation your secondary muscles get when doing compounds. when you have a handle on the lifts in the program Jason posted, then you can supplement with curls and dips (although at that point you should just run JasonDB's novice 5x5 in the stickies).

[altamimit]

Try running the program for 2 months before adding in isolation stuff. If anything, its worth the lesson of how much stimulation your secondary muscles get when doing compounds. when you have a handle on the lifts in the program Jason posted, then you can supplement with curls and dips (although at that point you should just run JasonDB's novice 5x5 in the stickies).

ok thank you so much.. any other suggestion is welcome..