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

[eventry]

i would definitely add some to my routine! thx

[brythefatlossgi]

I think you should say, it IS a must in anyway shape or form be added to your training routine, especially if you are lifting to build strength and build muscle, but then recently, I made a discovery, compound, multi joint movements are much better for creating a very high metabolic demand on your body in which will stimulate lactic acid and also help you lose weight FASTER than traditional 15 rep max weight training with smaller movements like bicep curls or shrugs.

couple them with a few isolations here and there mixxed with some HIIT training after a workout or on your off days and this is a formula to easily cut up.

[ara009]

simple and easy to follow guide. good!

[john197030]

It's useful to go back and look at the basics again now and then. Thanks

[keepitacrime]

can the t-bar row be replaced with a different machine isolating the same movements i dont believe i have it in my gym

[chazzy1864]

can the t-bar row be replaced with a different machine isolating the same movements i dont believe i have it in my gym

yes

[Jay89LDN]

OP where are the weighted dips! lol

[Deptore]

I just want to send a thanks to Vox for this. I've been going to the gym now for a little over a month. During that time I've been doing exercises with very low weights and asking others to critique my form. I've read over starting strength and I'll be beginning it today. The movies you provided have shown me a couple major flaws in my forms so I want to thank you again for potentially saving me from injury.

[daniel0365]

great information! very helpful!

[MIkeBudhani]

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...

[MIkeBudhani]

I guys Pleas suggest me for some quick mass gain workout schedule or some diet schedule as well...........




Thanks!!! you all

[strunkwhite]

sweet guide.

thanks

[JFNP]

Question: I can't bend my legs very far at all while keeping my feet flat because of my achilles tendon being too short or something (I've always had this problem). I've been told not to do squats because of this (because I'd have to be on tip toes/balancing/hazard) so which compound lift would be the best alternative (and are there specific alternatives for squat)? Thanks.

[sarahlemmons]

nice guide, thanks

[Eats]

I guys Pleas suggest me for some quick mass gain workout schedule or some diet schedule as well...........




Thanks!!! you all

If u are newer to lifting try rippetoe's or a 5x5 workout. They deal with compound lifts. Although they are more geared for strength you will gain some size on it if your are eating right. There is also good routines in the workout section check out the stickies.

[brutten]

good stuff brah

[-Volume]

this was alot of help, thanks son

[jcainez]

I've heard a lot from a "strength coach" that I should be doing power cleans as well. At what point should I begin to add power cleans? Any opinions as to whether they are comparable to rows for building your back? I would like to start incorporating them if they are a good exercise for this.

[chazzy1864]

I've heard a lot from a "strength coach" that I should be doing power cleans as well. At what point should I begin to add power cleans? Any opinions as to whether they are comparable to rows for building your back? I would like to start incorporating them if they are a good exercise for this.

a properly done powerclean won't do a whole lot for your back really. It is based on lower body effort and momentum.

The most common form of powerclean you'd see in the gym, will work your rear delts, traps, and upper back quite well.

Either way, if you want to do power cleans, add them in, but I would not suggest ditching rows; although Rip (I'm guessing that is the strength coach you are referring to) says that rows can replace cleans in a program.

here is a post thta might help you in learning power cleans:
http://forum.bodybuilding.com/showpo...33&postcount=2

[rebaned]

I agree completely. The basics are plenty enough info for newbs. If any of them are still training after 3 months, then they're probably interested enough to do some research on their own, and may actually benefit from some additional details.


I see much posting by skinny kids, asking about minor details of training that even a Pro wouldn't be bothered with. Over-thinking seems to be the order of the day on this, and other forums on this site.

It isn't rocket science, people. Train. Eat. Rest. Repeat.

Double that

[v129390]

Great post, thank you for sharing this!

[Adi1992]

thanks man!

[JimSimpson]

Thanks a lot man,
The clips and everything.
_______________________________
muscles-workout.com

[RippedJohn]

Thanks for sharing your tips.

[RainingBlood]

When deadlifting, are you supposed to keep a straight back, as in, standing up straight? I heard not to arch your back, but I don't know what that exactly means.

[VoxExMachina]

When deadlifting, are you supposed to keep a straight back, as in, standing up straight? I heard not to arch your back, but I don't know what that exactly means.

Yes, basically your back should be "straight" which also means a slight inward curve in your lower back. As you deadlift, you want to make sure that your lower back does not curve outward or "round". This puts more pressure on the discs of your spine and could cause lower back issues.

A good place to start is to read the deadlift sticky and other articles on form before you begin doing this exercise.

[AryanRage]

I completely agree, but dips and power cleans belong in that list.

[Superman871]

Thanks that was very helpful to a noob like me!!!

[kenny001]

good, but i never do this kind of exercise, i have some friends doing, i can tell them to them. thank you for share with us your six basic compound lifts for the beginners. thank you very much.

[richie_095]

Absolutely correct bro. Many lifters who are new often times do a lot of standing barbell curls and other isolation exercises. The compound exercises are key in strength building. When experience along with strength is accumulated then the isolation exercises can begin.