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

[VoxExMachina]

deadlifts and squats is a sure way to end up in snap city !!!!!!

I would strongly advise any beginner to stay away from dead lifts. One small mishap, and your spinal cord is bye bye.


Squats are fine to do if you do moderately heavy, but still, gravity is gravity, 200 pounds are coming crushing down on your legs, then to force those 200 back again. That's a whopping 400 pounds of friction moving up and down. A fine way to rupture that spinal cord and send you in an ambulance.

Standing arnold shoulder presses, dumbell bent over rows, incline dumbles, flies, chest, shoulders, back. And various exercises from the legs that doesn't involve squatting is a fail proof way to slim down without adding injury.

lololololololol.

[laurabelned]

wowwwwwwwwwww thats perfect

[IAmAnOvercomer]

Great info, very useful for a noob like me, i've been working out for 3 months now and made some good progress, thought i'd research more and then i bumped into this thread, i'll def concentrate in these lifts more and make these lifts as my staple workouts, THNX HEAPS!

[tommydervan]

wow strong spoon feeding!

Lol i kid. Nice thread (yet again).

here comes the airplane! Here it comes! Vroooom. Awwww!!!

[tommydervan]

Shut up and go away.

lol. We don't want to go to snap city now...do we ?

[stubborn112]

nice thread

[Barzini]

My god, I have been doing this all wrong. Glad I haven't injured myself... still new to this. Thanks for this thread!!

[JimboSlice123]

very good thread and what about power cleans? there not bad to learn either

[seanni11]

To be!!!!Hope

[Snaatch]

Great thread. If only all the newbies at the gym knew these are the best for you!

[PowerOfWill1]

Thanks for putting in the effort to make this thread, really helpful to have them all in one section.

[richardfun189]

i perfer compound exercise to isolating exercise, they can make my exercise routine more efficient

[richardfun189]

i thiknk maybe the press is one of isolating exercises for chest, you know you must be steady during the whole process on the bench

[richardfun189]

I want to kick you in the face for that shoulder press video.


Another good collaborative post Vox, too bad it will fall on deaf newb ears.

i agree with you. haha

[richardfun189]

Great info, very useful for a noob like me, i've been working out for 3 months now and made some good progress, thought i'd research more and then i bumped into this thread, i'll def concentrate in these lifts more and make these lifts as my staple workouts, THNX HEAPS!

noob, what is that, means what, beginner?

[richardfun189]

So glad I found this. My friends always wonder why they can never get back to their high-school football days of mass. Or why they can't look like some college football players. I tell them because we don't lift like how we did back then. Bench, Squat, Deadlifts, Cleins and eating. For the past 3 years I have been doing baby lifts, scared to really get in the gym and do real work. I wondered why I could barely weigh more than 180. But a year ago I made a change and decided that I have to put in real work at the gym. Now I weigh 15lbs more.
But I am glad you took the time to make this because I am going to show this to all my friends. It lays everything out perfectly so they won't kill themselves.

yes, make you exercise in right way, you can avoid baby style even out of gym

[4ea]

im trying to take a closer look at dumbell rows and their proper execution. this has led to some questions.

first, what are the pros and cons of rotating your torso during the movement compared to not rotating at all? in the past i always tried to completely eliminate any rotation at all, but ive found youtube videos that seem to show that some rotation is a good thing

second, what do you guys prefer in the balance between lifting as heavy as possible, and lifting liter with very strict muscle contraction?
ive always tried to go as heavy as i possibly can, but im starting to wonder if maybe it would be better for overall size to lower the weight and focus more on the contraction


anyone got any input on this?

[VoxExMachina]

im trying to take a closer look at dumbell rows and their proper execution. this has led to some questions.

first, what are the pros and cons of rotating your torso during the movement compared to not rotating at all? in the past i always tried to completely eliminate any rotation at all, but ive found youtube videos that seem to show that some rotation is a good thing

second, what do you guys prefer in the balance between lifting as heavy as possible, and lifting liter with very strict muscle contraction?
ive always tried to go as heavy as i possibly can, but im starting to wonder if maybe it would be better for overall size to lower the weight and focus more on the contraction


anyone got any input on this?

IMO, the answer to both your questions are similar: depends on the exercise and on your goals / situation.

When to stick to perfect form and quality reps: When the potential for injury is greater if your form isn't correct, it's best not to add weight when you can't handle it with good form. Also, when you're really trying to "isolate" a muscle on an exercise. For example, on something like rear delt flyes / rows, if you add too much weight it's likely your larger, stronger back muscles will take over the movement and you'll lose the targeting.

When going a bit heavier (cheat style reps) can be good: For exercises like the DB rows you mentioned, I find it beneficial to go heavy and not worry about keeping the body 100% motionless. Also, if you're trying to break through a plateau, sometimes it helps to allow yourself a little bit of cheating just to see if that will do the trick.

Like everything, it's a balance. Generally speaking, form should come first but if you know what you're doing there's a time and place for cheating.

[TheCaptainPower]

I couldnt agree more. I recommend power lifting off season. Best way to put on some mass.

[4ea]

IMO, the answer to both your questions are similar: depends on the exercise and on your goals / situation.

When to stick to perfect form and quality reps: When the potential for injury is greater if your form isn't correct, it's best not to add weight when you can't handle it with good form. Also, when you're really trying to "isolate" a muscle on an exercise. For example, on something like rear delt flyes / rows, if you add too much weight it's likely your larger, stronger back muscles will take over the movement and you'll lose the targeting.

When going a bit heavier (cheat style reps) can be good: For exercises like the DB rows you mentioned, I find it beneficial to go heavy and not worry about keeping the body 100% motionless. Also, if you're trying to break through a plateau, sometimes it helps to allow yourself a little bit of cheating just to see if that will do the trick.

Like everything, it's a balance. Generally speaking, form should come first but if you know what you're doing there's a time and place for cheating.

sounds good man. ive been thinking about how to approach this particular issue, and i think what im going to do for now is focus on liter weight very strict form dumbell rows on my back days, and also add in a few sets of very heavy dumbell rows on my bicep days doing those first.

i figure, when in doubt, just train both ways on different days.

[shapetime]

Great information, and love the small jokes added into the starting post of this thread.

Thanks for the continued help ! !

[SoccerMuscle5]

Great Post. Def. Sticky Worthy

[afrosamurai04]

Thanks for the thread, very helpful Just finished off a whole year season of long-distance running and wanted to start back with lifting again. Great info and review!!! Stoked in beginning again

[frankrock12345]

Helpful stuff

[Mikejaycox]

The bench press videos do not work anymore. Either something is wrong with my computer, or the user who originally posted them took them down. If someone already mentioned this, sorry. I did not read through the whole thread

[beatbox101]

Nice posts mate.. After watching some of the videos, I think Im not doing the right ways to do it..
Thanks and please keep it up!

[Masculine02]

Hi,

Really informative post and very useful for body building tips.

Keep sharing....

[13shadowking]

HI GUYS.....

I am mike please let me know what is the best biceps or triceps size gaining schedule...


Currently I am using

Biceps Monday
1. Biceps curl = 4 (12, 10 ,8 ,6 ) (40 lbs, 60 lbs, 90 lbs, 120 lbs)
2. Dumbbell curl = 3 ( 10, 8, 6 )
3. Concentration curl = 3 ( 12, 10, 8)
4. Preacher curl = 3 (10, 8, 6)


Triceps Tuesday
1. Close Grip bench press = 4 (12, 10, 8, 6)
2. Nose breaker = 3 ( 12, 10, 8)
3. Rope push down = 3 (12, 10, 8)
4. Triceps dips = 2 (15, 12)

Its my schedule for arms With Max weight I can carry with proper form..
is there any potential to change it for better result...

Looks like a nice workout, I'll incorporate this into my routine thanks!

[AlexWeston]

It's a good post for beginners. I remember when i started and how I could have used this advice.

[MountainLion84]

In....