As we talked about earlier push pull legs involves a lot of
heavy compound lifts with some accessory work at the end to make sure we hit everything.
That comes out to 80 sets
of compound lifts per week while focusing on the progressive overload principles discussed above.
These lifts are ideal to use after
compound lifts in order to fatigue an individual muscle.
The
other compound lifts that should be used are the shoulder press or overhead press, dips, chin ups and pull ups.
However, many routines that I see typically include a
major compound lift at the beginning of each day, and then are followed by 4 or 5 isolation exercises.
In addition, the squat is
good compound lift that can be worked into a regular routine once you feel comfortable with it.
When all these muscles pull together in this
great compound lift, you can achieve bigger lifts and exercise all your upper body muscles.
Just get yourself onto a properly structured, well - rounded program and focus on achieving progressive overload from week to week on all of your big
upper compound lifts.
The overhead press (or any variation) is another
excellent compound lift that forces your whole body to participate.
Due to their superb body - conditioning results,
compound lifts give you a solid strength foundation which can be used as the basis for all your other health and fitness goals.
Back on to bodybuilding, do you guys have an article on the science
behind compound lifts and testosterone?
The program focuses on training the entire body by focusing on just a
few compound lifts — no bells and whistles.
If you are training five days a week, I usually recommend focusing on chin - ups or pull - ups as your
additional compound lift — especially if you are a woman.
It's really no secret that
compound lifts serve your muscle building purposes much better than isolation lifts.
6 set blocks performed
on compound lifts are run the exact same way, except that rest between sets starts with 30 seconds between sets, and expands to a strict 45 seconds.
You train every muscle group in your body evenly and take advantage of
heavy compound lifts to maximise muscle and strengths gains.
You should rest at least two to three minutes between sets
of compound lifts, and 60 to 90 seconds between sets of accessory exercises.
However, if you've been squatting and deadlifting and your Glutes are a weak point, your form is probably incorrect so you'd be wise to back off the heavy
compound lifts for a little while so you can correct the issue before it becomes an actual problem.
The routine revolves around the
main compound lifts which are proven to be much more effective than isolation exercises for adding muscle mass.The low volume and the lower number of exercises enables you to lift with much greater intensity, without the fear of overtraining.
As with all isolation exercises, best results will be obtained by using this lift as an extra on top of
compound lifts which work the whole of the legs, such as the leg press or squat.
Victor gives you a no - nonsense approach to getting bigger and stronger; advocating heavy,
compound lifts multiple times a week.
Some weight machines are designed to work multiple muscle groups, these are
compound lift movements, while others target smaller areas for isolation exercises.
The multi-joint,
compound lifts involved in this style of training revolve around deadlifts, presses, carries and pulls — all great calorie burners.
In other words, if you really want to build bigger arms as efficiently as possible, your primary focus should revolve around increasing your strength on your big upper
body compound lifts such as chest presses, shoulder presses, chin ups, pulldowns and rows.
This means you need to load up on the
basic compound lifts like squats, leg presses and romanian deadlifts in the low rep ranges.
Dr Quinn Henoch has written at length about how the most stable and safe position for the spine
during compound lifts like the squat and deadlift is neutral and braced.
The exercises are
usually compound lifts, since they promote greater gains by hitting more than one group of muscles at a time, compared to isolation movements.
Many lifters believe that doing
compound lifts barefoot increases their gains, but in reality there isn't enough evidence to support those claims.
So if you're doing front raises in addition to many shoulder, chest and
triceps compound lifts, you are overworking your front delts and thereby increasing their susceptibility to injury.
Combine compound lifts like Arnold presses and standing shoulder presses with these isolation exercises for the best effects and rear delt growth.
If you are one of those privileged enough to spend time in the gym on a regular basis, it is perfectly feasible and effective to base your training regimen on three
compound lifts only.
And nothing does the trick like the good
old compound lifts: squats, deadlifts, bench press etc..