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  1. #1
    Registered User GrindedDown's Avatar
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    Compound Exercises for Beginners?

    Which ones are good for beginners? What muscles do they primarily target? Secondary?

    What are some advanced compound exercises? What muscle groups do they work?
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  2. #2
    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    Originally Posted by GrindedDown View Post
    Which ones are good for beginners? What muscles do they primarily target? Secondary?

    What are some advanced compound exercises? What muscle groups do they work?
    www.google.com
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  3. #3
    110% natural, no anacin Dwizzo's Avatar
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    I recommend super-slow (10 seconds up, 10 seconds down) weighted sternum chins... Good compound exercise for beginners...
    Current goal: 100lb Weighted Chin (@ 90lb now) & 150lb Weighted Dips (@ 105lb now)

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  4. #4
    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by GrindedDown View Post
    Which ones are good for beginners? What muscles do they primarily target? Secondary?
    Squat, Deadlift = entire lower body (insignificant for calves)
    Bench, Row = Entire upper body

    Originally Posted by GrindedDown View Post
    What are some advanced compound exercises? What muscle groups do they work?
    Worry about that later...
    "Suffer the pain of discipline or suffer the pain of regret."

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    You need one or more of these: more food, more weight, more reps or more rest.

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  5. #5
    Supplement Logger papi93's Avatar
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    Ian King's top ten exercises for mass (some are not compounds): http://www.t-nation.com/readTopic.do?id=483907&pageNo=0
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  6. #6
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    Originally Posted by Dwizzo View Post
    I recommend super-slow (10 seconds up, 10 seconds down) weighted sternum chins... Good compound exercise for beginners...
    yea my ass im sure tons of beginners can do weighted chins much less super slow lol
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  7. #7
    Johnny Rotten ThickAsABrick's Avatar
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    If you were serious, you'd do research on your own and then ask questions after you actually have some frame of reference.
    The king is gone; He's not forgotten.
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  8. #8
    Squats traps to grass Defiant1's Avatar
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  9. #9
    Registered User jmusclehead's Avatar
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    Originally Posted by papi93 View Post
    Ian King's top ten exercises for mass (some are not compounds): http://www.t-nation.com/readTopic.do?id=483907&pageNo=0
    Hard to argue with that list....
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  10. #10
    The BACKMAN DJAuto's Avatar
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    Deadlifts etc.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  11. #11
    Banned j450n's Avatar
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    Originally Posted by jmusclehead View Post
    Hard to argue with that list....
    for biceps wouldnt a chin up (palms faceing towards you) work the biceps better then the curl? or is the chin up better for strength and endurance??
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  12. #12
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by j450n View Post
    for biceps wouldnt a chin up (palms faceing towards you) work the biceps better then the curl? or is the chin up better for strength and endurance??
    Both are needed in my opinion for optimal growth. It's an issue of teamwork not either or.
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  13. #13
    Registered User Soporific's Avatar
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    Dwizzo Chin ups let alone weighted chinups are not a beginer's exercise. Assuming starting from scratch the muscle strength might not be sufficient to make beneficial use of them and perhaps just discourage them when they are unable to to negotiate a couple.

    Beginers' Compounds still would have to be somewhere in the neighborhood of:

    Squats for Squatting-start light or bodyweight squats.

    Deadlifts for Pulling-start light and get technique

    BenchPress for pushing.
    When a sufficient energy and endurance is attained then one can move to chins, pullups, and what not to bolster growth and strength.
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  14. #14
    Ghost Negger DiamondDelts's Avatar
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    Thumbs up

    Originally Posted by GrindedDown View Post
    Which ones are good for beginners? What muscles do they primarily target? Secondary?

    What are some advanced compound exercises? What muscle groups do they work?
    uber heavy cheat curls
    Lateral raises with pink or purple dumbell
    Cable flyes
    hyperextensions
    leg curls
    kickbacks
    "Every kiss begins with Kay" Delts

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  15. #15
    Registered User jmusclehead's Avatar
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    Thumbs up

    Originally Posted by j450n View Post
    for biceps wouldnt a chin up (palms faceing towards you) work the biceps better then the curl? or is the chin up better for strength and endurance??
    Some think that the chin up is mostly for your lats. It is a good bicep exercise as well. For me, curls are more effective than chin ups for biceps, but, I would do both if you can.
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  16. #16
    Registered User HitItHard's Avatar
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    Originally Posted by Dwizzo View Post
    I recommend super-slow (10 seconds up, 10 seconds down) weighted sternum chins... Good compound exercise for beginners...
    lol i still cant get over how dumb of an answer this was
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