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

[Happyman2]

Wow strong spoon feeding!

lol I kid. Nice thread (yet again).

agrreed i love this guys stuff

[82ndSergeant]

thread bumped

[crazeflier07]

I used to do a lot of isolation exercises and never really got very far so I just started doing this workout today as a start over. Didn't follow the heavy weight sets to reps suggested since I wasn't sure what my max weight was to start heavy but I have my weight numbers for the next workout. I added incline bench, single leg calf raises, and back extensions to the 6 compounds since I want to build my upper chest, and didn't really feel that I got much exercise on the other two. Wonder how I'm gonna feel tomorrow.
~craze~

[steelking]

Good!!

[xigotmailx]

People should always do research before beggining just about anything.

[Noah_82]

after reading this one and the stickied ones in the routine section, i think i need to go back and redo my current routine. i need to remove some excercises i've been doing, add dead lifts, barbell rows, and later on power cleans, and i need to buy starting strength!
awesome advice!
i'm fearing another back surgery'll set me back again this year, last time in the doc told me no deadlifts...

[tarringt]

Great info!

[DiscipIine]

Anyone else's shoulders kinda slump during rows? our high school strength coach mentioned to me that i keep doing this during rows and deads. any suggestiosn to fix it? I was thinking of starting low again and working in proper form as i reacclimate to higher weights.

[fengjun]

This is good article. A friend without faults will never be found.
uggs on sale

[Higgy10]

Superb thread thanks

[scorpiomoon]

just what i needed to get started. thanks!

[dextermr]

[harls]

So my situation is I am recovering from a insicional hernia operation in the upper part of my abdomen. The doc okayed my to start lifting mid Jan.

I was planning on starting doing these 6 lifts along with dips for the first 6 months ( I am basically new to lifting after quite a few years. Does this seam a good plan coming off a surgery like this?

[VoxExMachina]

So my situation is I am recovering from a insicional hernia operation in the upper part of my abdomen. The doc okayed my to start lifting mid Jan.

I was planning on starting doing these 6 lifts along with dips for the first 6 months ( I am basically new to lifting after quite a few years. Does this seam a good plan coming off a surgery like this?

If you've been given the doc's okay, then just start slowly and be your own judge. Things like squats are going to have a tendency to build up more internal pressure in your abdomen than, say, a leg press - but that doesn't mean you can't do them. You just have to work smart and within your limitations.

If you have worries, though, a physical therapist would be the person to ask. Nobody on the internet can really give an accurate answer on what's best for you.

[zx6steve]

good guide !!!!!!

[whine]

Very good and comprehensive guide with everything you need to know. I have tried many things in the gym and almost every time fall in to the category of doing lots of unnecessary random stuff.

This time around after a back injury I started Rippetoes Starting Strength with low weights and for the first time in my gym career I understand the less is more consept. As a beginner ish(or atleast very weak) its really all I need to make my whole body sore.

[justanothagirl]

about deadlifts..... i lift the bar with my back (i try to use the technique where i feel my back doing most of the work) because well thats why i do deadlifts, to train my back (and quads/glutes a little)... for legs/glutes i would do bulgarian squats (with back leg on the bench) cos it promotes a better shape (is why women typically do lunges rather than squats).

is that really going to cause an injury if you have a controlled movement/arched back? my back is pretty strong it hardly ever gets sore even though i hit it hard, harder than my legs(and they do get very sore).... because its trained from swimming as well i think (i rock the butterfly stroke xD)

i dont use a heavy weight though compared to what i see a lot of guys using........but it feels heavy for me.

also id like to add that proper grip is really important, the only way i ever injured myself lifting was i strained my wrists way too much during deadlifts...were injured for months.

[VoxExMachina]

about deadlifts..... i lift the bar with my back (i try to use the technique where i feel my back doing most of the work) because well thats why i do deadlifts, to train my back (and quads/glutes a little)... for legs/glutes i would do bulgarian squats (with back leg on the bench) cos it promotes a better shape (is why women typically do lunges rather than squats).

is that really going to cause an injury if you have a controlled movement/arched back? my back is pretty strong it hardly ever gets sore even though i hit it hard, harder than my legs(and they do get very sore).... because its trained from swimming as well i think (i rock the butterfly stroke xD)

i dont use a heavy weight though compared to what i see a lot of guys using........but it feels heavy for me.

also id like to add that proper grip is really important, the only way i ever injured myself lifting was i strained my wrists way too much during deadlifts...were injured for months.

The simple answer is to always use the proper form on deadlifts. See the deadlift sticky for more information.

If you have a proper arch in your lower back (meaning it's curved inward), then the chances of injury are slim. However, if your lower back is curved outward (rounding) then you dramatically increase your chance of an injury.

Beyond this, use whichever form of deadlifts suits your needs. Romanians, stiff-legged, conventional, sumo, etc.

[ElCubano12]

hey what is meant by 3 sets of 8 to 12, in terms of failure?

Do you want to fail on every set? Or being able to complete the other sets and only fail on the last set?

[AnxietyCoachJoh]

How many pounds i'm going lift..... is there a routine for me..... step by step procedure


Ill be waiting for you're response





AnxietyCoachJohn

[anthonytruth]

cool

[lucashpr]

have you ear

[lucashpr]

submit reply

[richardhmc]

Thanks for putting this up! helpful info!

[Sasimi]

Isn't the row guy swaying too much? Too much leg drive imo. The angle could also be more horizontal, but...that's probably bad for one's ego.

[chazzy1864]

Isn't the row guy swaying too much? Too much leg drive imo. The angle could also be more horizontal, but...that's probably bad for one's ego.

Or he's doing a different variation of the same exercise.

[dougielee]

grate post this stuff needs to be fed to neewbs I wasted alot of energy befor I lernt about compound movments

[MaxNRG_PT]

Great simplified read. This is the type of post every beginner should be reading and then implementing rather than asking about the minor details of training that overall does not matter. People need to realise that the basic is more than enough to get you heading in the right direction.

Stop procrastinating and start lifting.

Train. Eat. Rest. Repeat.

And while your resting read Mark Rippetoe's "Starting Strength"
________________
Mobile Personal Training in Melbourne, VIC
http://www.maxnrgpt.com.au

[rillo650]

Thank you very much for this post.I was always a little worried about performing the squat and deadlift, but after going through the pages and comments, I've gained a better understanding of how to properly perform these moves. Thank you again Vox

[delmarjack]

these tips is golden key for the bigner.
any one can achieve his goal to follow these.
His determination help him a lot.