7 replies to this topic

[kenny001]

I'm having troubles designing an all compound exercise workout routine that I will be doing for 3 days a week, I will rep you if you tell me what is the best compound exercise for each muscle group.

[platypus]

I'm having troubles designing an all compound exercise workout routine that I will be doing for 3 days a week, I will rep you if you tell me what is the best compound exercise for each muscle group.

I don't know what the "best" ones are but I currently do:

deadlifts, squats & lunges for the lower body
dips and bench-press for the chest and arms
pull-ups for the upper back
..I'm considering adding handstand push-ups for the shoulders.

[TysonS]

I'm having troubles designing an all compound exercise workout routine that I will be doing for 3 days a week, I will rep you if you tell me what is the best compound exercise for each muscle group.

Chin ups and bent over/cable rows are nice for compounding back and biceps. You can also use a straight bar on a lowered cable to do squats then a row as you near the top of the squat.
I like to incorporate different lots of different things into leg exercises... Lunges with barbell shoulder presses are good. Squats to a single arm overhead dumbbell press or you can bicep curl the dumbbell as you come up with the squat and overhead press at the top. Squat to upright rows with a barbell...(These last 3 work better with kettle balls if you have them)

For chest you can consistently change your hand width during push-ups from wide to closer to target the triceps more (or vice versa) and raise/lower your feet to target your lower chest or higher and more of the shoulders. Dips are great for hitting several muscle groups too.

[mia22]

All good suggestions. Here's a few more.
Deadlifts done properly are probably the best single compound exercise imo although I have never done snatches and some other compound exercises. They will work almost everything.
Dumbbell rows for back are great.
Squats of course.
Dumbbell presses>bench press.
The way you position your body for dips will also work different areas body perpendicular to ground will work posterior shoulders/tris more. Body more parallel to ground(legs back and away) will work more chest/ anterior shoulder muscles.
Seated cable rows are great too. Watch your form, thrust your chest out when cable gets close to your torso, and pull it towards your sternum with a good back squeeze at the end of movement. Let cable come forward far and give back a good stretch as cable moves away from you.

Edited by mia22, 14 January 2011 - 07:39 AM.

[Shepard]

The Olympic lifts are probably the best thing anyone can do with a barbell, in my experience. However, they will not put size on you like other movements will.

[ajnast4r]

if i could only lift once a week:

deadlift - post chain
squat & weighted calf raises - legs
bent row & weighted pull ups - back
military press - shoulders
barbell curl - ant arms
skull crusher or close-grip press- post arms
bench press - chest

ab work is a little bit more complex than a single exercise will be able to cover.

Edited by ajnast4r, 16 January 2011 - 03:43 PM.

[shuffleup]

if i could only lift once a week:

deadlift - post chain
squat & weighted calf raises - legs
bent row & weighted pull ups - back
military press - shoulders
barbell curl - ant arms
skull crusher or close-grip press- post arms
bench press - chest

ab work is a little bit more complex than a single exercise will be able to cover.

I agree that is a good list. I like dips as well for pec, shoulder, and tri.

[Sillewater]

Bulgarian Squat - Hits your legs and stabilizers (also lessens the load on the spine and maximizes load on the leg)
Chin Up - Allows you to use your biceps and also an anti-extension exercise for your rectus abdominis
Ab Wheel - Another anti-extension one for your abs (don't flex the lumbar spine)
Deadlift -Posterior Chain
Inverted Rows with towel - Trains back and grip (also increase range of motion)
Power Clean from Hang - Just to develop power
And posture corrective exercises (scapular retraction, depression, and humeral external rotation)