When
you focus on compound lifts, you are literally effectively strengthening complimentary muscle groups without hitting them directly.
By putting
your focus on compound lifts and gradually increasing the weight, you'll achieve fantastic total body development.
Based on your article and on your responses to other people, I think I have a pretty good idea of what I should do to get to my goal: — continue lifting heavy and
focusing on compound lifts — make sure to not do too much cardio and focus on high intensity — eat at a 20 % calorie deficit and keep protein high
Not exact matches
When it comes to
lifting, the first thing you need to
focus on is basic
compound movements using barbells like the bench and overhead press, squats, and deadlifts, with dips and pull - ups being exceptions to this rule.
Machines and isolation movements don't stress as much muscle as
compound movements do, so they don't burn as many calories as a result, so you should
focus your attention
on the multiple
compound lifts.
Avoid complicated routines and go for simple routine with
compound exercises with
focus on progression of your
lifts.
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.
Then, center the entire
focus of your workout program around «beating the logbook» by either adding extra weight to the bar
on the following workout (usually 5 - 10 pounds for big
compound lifts and 2.5 - 5 pounds for smaller isolation
lifts) or squeezing out a few extra reps with the same weight (while staying in that 5 - 12 rep range).
Instead of hitting the gym 5 - 6 times a week and training a different body part each day, these guys should
focus on strength training and perform fewer and shorter intense workouts that emphasize major
compound lifts.
In fact, skip the body part splits altogether, and
focus on whole - body,
compound lifts.
Hey Candace, I recommend
focusing on heavy
compound lifting, and gaining strength.
I know I said this before, but the biggest mistake most people make is not
focusing on basic, heavy,
compound lifts.
Perhaps most importantly, I would have taken a lot of exercises out of my program, in particular those performed
on strength training machines,
focused on learning proper technique in a couple of
compound lifts, and followed a «Starting Strength» type training program that is based
on progressive overload in the squat, deadlift, and other multi-joint exercises.
When you first begin
lifting weights, your
focus should be
on progressively overloading the muscles using the basic
compound lifts.
You can get some results with those programs for sure, but you'll get better results with a proper weightlifting program that
focuses on the heavy,
compound lifts, following a proper diet and doing 1 - 2 hours of cardio a week.
Instead of
focusing on these exercises that don't have any positive effect
on athletic performance, baseball players should perform
compound lifts.
80 % of your effort should be
focused on heavy,
compound lifts, period.
Nowadays I
focus on big, multi-joint
compound lifts for most of my program.
That comes out to 80 sets of
compound lifts per week while
focusing on the progressive overload principles discussed above.
As part of my program, I
focused on full body type weight
lifting (
compound exercises)-- the types of exercise that builds different muscle groups all at the same time, vs isolated muscle building when you use machine weights for example.
The
lifting routine that I recommend is more similar to powerlifting, and
focuses on 3
compound lifts and relevant accessory work (a sample workout is provided at the end of the article).
Hi, I have been
lifting for 5 months now, so I would still consider myself a beginner especially since I have been all over the place with my routines although I have been
focusing on compound movements.
The program
focuses on training the entire body by
focusing on just a few
compound lifts — no bells and whistles.
If
lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes
focus on basic
compound barbell exercises?
While most people who follow designated body part split workouts tend to perform deadlifts
on leg day, I actually like adding them to my back day so I can
focus my training around one
compound lift every day of the week.
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.
Include the most basic
compound lifts such as squats, leg presses and stiff - legged deadlifts, and
focus on pushing yourself to the limit and adding more weight to the bar each week.
Although we train bikini and figure fitness competitors here at TGOC, we do not share the typical «bodybuilding» training philosophy — a primary
focus on endless sets of small, isolated movements performed mainly with lighter weights or machines — instead we opt to mainly
focus on increasing strength via heavy weight
lifted with large,
compound movements.
Keep it simple —
focus on the main
lifts,
compound movements, get stronger, grow bigger and go home to enjoy the life that you have outside the gym.