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Questions tagged [compound-exercises]

The tag has no usage guidance.

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0answers
32 views

Should I slightly posterior tilt my lumbar spine on glute bridges and hip thrusts?

I am learning glute bridges and hip thrusts. I saw a couple of videos mention that lumbar spine should be slightly posteriorly tilted at glute bridges and hip thrusts. Is this movement pattern safe? ...
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2answers
140 views

A total balanced body workout in a 3 day split?

I'm setting up a routine but I have some help needed figuring out whether my routine covers all the muscles to avoid imbalances since this is the first time I do such a thing on my own. My goals are: ...
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2answers
81 views

Am I training too infrequently with this compound-only plan, and should I add anything more?

I was running Reddit Bodyweight Fitness' recommended routine for awhile, but I want to do more of a split so I can focus more on individual exercises and not feel as rushed. Currently I am thinking of ...
4
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1answer
158 views

Is Isolation Work really useless?

Under a question in this stack I someone commented under the answer I gave, that additional isolation work is useless (+ providing some studies about it). The example reffered to Squats as compound a ...
4
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2answers
196 views

How can I design a simple as possible weight lifting program that involves all the big compund exercises?

My goal with weight training is: increase testosterone production (I am in my 40s) => heavy compund exercises strengthen posterior chain (I sit at a desk all day long) spend as little time as ...
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1answer
59 views

How few weight lifting exercises can I do and still get a good workout of the back muscles?

I have just spent 1 month working out with weights in a gym. Currently I am doing pull downs (not yet strong enough for pull ups) and seated rowing for my back. The seated rowing seems to be involving ...
3
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2answers
774 views

Why do I tend to fall backwards when squatting low?

I have noticed that I can't squat ATG until or unless I hold onto something in front of me.I tend to fall backwards as soon as I tend to go parallel to floor or more.I do increase the depth if I hold ...
1
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1answer
205 views

whole body workout routine, 3 times/ week for a 53 years male

I am 53 years old, male, 82 kg and BMI of 26, with an abdominal girth of 100 cm. I am a very skinny person, and frankly, I am ashamed of my muscle size, especially the upper part of my body. I started ...
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1answer
85 views

Resting muscle groups within one session

Earlier this week, I realized that I was only going to get this one workout this week. I usually do 3-4 per week. I decided to do a full body program with some extra focus on legs, and got a squat ...
0
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1answer
61 views

Power Cleans; They benefit my back?

Can someone explain to me how do Power Cleans strengthen my back? I feel it but I can't understand how it works, or how if most of my movement is with my legs how it can affect/stress my back. I still ...
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1answer
136 views

Will deadlifts build bicep muscles? [closed]

Will deadlifts build bicep muscles?
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3answers
157 views

Basic compound lift based workout composition and scheduling

I'm 25 years old , 5 feet 11 inches tall and weigh 235 pounds. Over the last couple of months I have been following a 4 day workout program based on the following schedule : Monday : Chest Tuesday :...
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3answers
185 views

Please revise my workout routine according to my body detail

My goal is to overcome my "skinny-fat" body. I am already working-out passionately but I want to hear advises from you guys about my workout routines. I have listed 2 different routines that I ...
7
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3answers
345 views

Does hypertrophy need to be maintained?

I'm familiar with the general idea of adaptation and super compensation, and the loss of strength if your body doesn't feel you need it anymore because the increased load isn't present. I've been ...
1
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2answers
419 views

Will a full-body routine like this be effective for muscle mass gain?

Routine: Dead-lifts (Traditional) 1x12 Barbell Squats 1x12 Lunges 1x12 Military Press 1x12 Upright Rows 1x12 Barbell Bench Press 1x12 Pull-ups 1x8 Barbell Curls 1x10 Dumbell French Press 1x10 Dips ...
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2answers
164 views

Is this enough?

So recently I started working out in the mornings at home. I'm wondering what kind of "gains" I will be able to witness from these types of workouts, if any. and not "witness" as in aesthetic ...
3
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1answer
893 views

Compound exercise routine using dumbell

Are there standard workout programs available for all-compound exercises using dumbbells? My goal is to improve functional strength.
4
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2answers
2k views

combining isolation exercises with a 5x5 program

i am looking to start doing a 5x5 (stronglifts, specifically), but i have a grade 2 AC joint separation in my shoulder from a while ago. my physical therapist had me doing isolations to help ...
3
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1answer
1k views

What does scholarly research suggest about the difference between heavy compound exercises vs. split routines for maximizing muscle mass

There have been dozens of questions asked about the best way to maximize muscle mass. Consistently, the highest rated answer suggests focusing on whole-body compound exercises like squats, deadlifts, ...
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5answers
1k views

Stronglifts 5v5 : Where do I go from here?

So let me start by saying, This is the best program I have ever followed in my life. I am in the best and strongest shape I have ever been in my entire life, and I can attribute most of it to ...
9
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3answers
391 views

Compound, total body exercises minimising quad and ham development

I'm currently squatting twice a week, deadlifting once. Deadlifting doesn't concern me because I feel my back is getting a great workout and the hips are starting much higher than the knees, but ...