So for instance you might
do a big compound exercise for 5 sets of 4 — 6 reps, followed by a smaller compound exercise for 4 sets of 8 — 10 reps, followed by an isolation exercise for 3 sets of 12 — 15 reps. And a different set of exercises would be chosen for each of your three weekly training sessions.
Not exact matches
- Use
big compound lifts 80 % of the time, and isolate lagging or weak body parts 20 % of the time -
Do the most important
exercises first.
Pull - ups are one of the hardest
exercises you can
do, but the benefits they come with are amazing — by engaging a
big number of your larger muscle groups and joints to work together, this devastating
compound movement will tremendously strengthen your upper body, fortify your core, improve your grip strength and increase your overall functional strength.
The only
exercises done in RPT fashion (with max effort on the first set) are the
big compound lifts: deadlift, weighted chins, bench press, and squats.
The
big compound exercises are extremely useful and very powerful when used consistently, but even they don't have the power to turn you into a physique like in the magazines when you train drug - free.
It is better if you
do the low reps on
big compound movements that will allow you to put the most plates like a deadlift and high reps on the isolation / assistance
exercise, which won't have much an effect if
done with low reps, like biceps curls.
Also choose the «
biggest»
compound exercise, the one you can
do the most weight on.
Just choose the
biggest compound exercise you are
doing for that bodypart and
do the warmups for that.
I combine 3 powerful fat burning
exercises in one
big compound movement and all you have to
do is try and
do as many reps as possible in 10 minutes, WORKOUT
DONE!
This can be
done with any
exercise though they're typically
done with the
big compound movements like squats, deadlifts, bench press, overhead press and sometimes rows.
Well, if you're
doing big compound free - weight
exercises you get a core workout built in.