ok question.. compound exercises

wishfullthinking79
wishfullthinking79 Posts: 322 Member
edited November 2024 in Fitness and Exercise
From what I have been reading it is suggested that someone new to lifting should focus on compound exercises. Since pf does not offer the right "tools" for SL can someone tell me what kind of compound exercises are possible with what is available at pf. I am hoping that I can find something adequate to do. I have been trying to read as much as I can. Tomorrow is a new day. I want to start it off right.

Replies

  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited March 2016
    Dumbbell/kettleball snatches or cleans would be a good start. I do these as warm-ups before I get under the barbell and hit my warmup sets.
  • nlwilliams60
    nlwilliams60 Posts: 12 Member
    Squats with a clean and press. You can do this anywhere. You'll need dumb bells.
  • LKArgh
    LKArgh Posts: 5,178 Member
    I would look for a dumbbell based program if you do not have access to barbells. Google each exercise you are interest in and look for the dumbbell equivalent. As an example, I was following for a while this program: http://www.niashanks.com/two-day-strength-program/ and it can be executed with dumbbells and a couple of machines most gyms have
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    @nlwilliams60 I actually seen two people doing this today. The lady was only doing it with a 20 pound barbell. Would it be ok if I start at that weight?
  • robs_ready
    robs_ready Posts: 1,488 Member
    edited March 2016
    wishfullthinking79 wrote: »
    From what I have been reading it is suggested that someone new to lifting should focus on compound exercises. Since pf does not offer the right "tools" for SL can someone tell me what kind of compound exercises are possible with what is available at pf. I am hoping that I can find something adequate to do. I have been trying to read as much as I can. Tomorrow is a new day. I want to start it off right.

    Compound exercises work more muscles and this burns more fat...without getting technical
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    edited March 2016
    @aggelikik Thank you. I have gone through and looked up videos of all of them. I have attempted to do the inverted rows. I couldnt even lift myself up once. I cannot do pullups without assistance yet. I am really trying though.
    What if I want to work out more than two days a week? I like to workout 4 to 5 days a week at least. I have found that if I do not go to the gym I feel sluggish all day long. The only days I can get away without going is the weekend.
  • jemhh
    jemhh Posts: 14,261 Member
    edited March 2016
    Two dumbbell programs:

    * Fierce 5 dumbbell program - http://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671

    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    Both are 3 day programs (e.g., Monday/Wednesday/Friday or Thursday/Sunday/Tuesday, or however you want to set it up with a day in between each session.)
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    I think it important to point out that I am not looking to bulk up in anyway. Just tone up.
  • jemhh
    jemhh Posts: 14,261 Member
    Don't worry. You won't accidentally bulk up.
  • IGbnat24
    IGbnat24 Posts: 520 Member
    Even bodyweight exercises such as push-ups, pull-ups, lunges, step ups, squats, and planks are compound exercises. Add in weights or a plyometric component (jump squats, jump lunges, box jumps, etc) to those and you've got a solid workout!
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    wishfullthinking79 wrote: »
    I think it important to point out that I am not looking to bulk up in anyway. Just tone up.
    Can't tone what you don't own.
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    nakedraygun wrote: »
    wishfullthinking79 wrote: »
    I think it important to point out that I am not looking to bulk up in anyway. Just tone up.
    Can't tone what you don't own.

    What does that mean?
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    amyrebeccah wrote: »
    jemhh wrote: »
    Don't worry. You won't accidentally bulk up.

    Not without an infusion of Bruce Banner's blood.

    In all seriousness, you are not going to bulk up by doing jemh's suggestions. Both those programs look great. Don't let a photo scare you.

    Yes those definitely look doable for me. I think it is excellent for me to start with. I feel a lot better now. I think there was two post that had simple programs I can do. Plus I was able to look up everything that I wasn't sure about.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited March 2016
    wishfullthinking79 wrote: »
    nakedraygun wrote: »
    wishfullthinking79 wrote: »
    I think it important to point out that I am not looking to bulk up in anyway. Just tone up.
    Can't tone what you don't own.

    What does that mean?

    You can't "tone" muscle that doesn't exist.

    (Designers shouldn't write copy in other words.)
  • MlleKelly
    MlleKelly Posts: 356 Member
    Squats, lunges, push-ups, pull-ups. Those four will hit every muscle in your body. Throw in some yoga and/or pilates, and you'll be toned and tight and feeling great.
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    @nakedraygun I would like to believe that I have muscles. I feel like I am getting stronger. I am just following the advice that said I need to find a program to follow instead of doing it on my own. I just want to do the most effective exercises. I have received so much valuable information the past 2 days. I appreciate this ao much.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    wishfullthinking79 wrote: »
    I think it important to point out that I am not looking to bulk up in anyway. Just tone up.

    I did high reps with low weights for decades because I didn't want to get bulky. Not only did I not get bulky, it took forever for me to get stronger. Now I am doing less reps with more weights, getting stronger much faster, and still not getting bulky.

    You can learn more about this in the book "New Rules of Lifting for Women" which may be available in your library system, as it was in mine.
  • wishfullthinking79
    wishfullthinking79 Posts: 322 Member
    @kshama2001 I am guilty of it as well. Lately I have been increasing the weight as much as I can handle. I know stuff that I use to fly through before has been a bit more challenging. It is really crazy how much harder it is after being out for 10 months. I really want to continue to push myself.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    wishfullthinking79 wrote: »
    @nakedraygun I would like to believe that I have muscles. I feel like I am getting stronger. I am just following the advice that said I need to find a program to follow instead of doing it on my own. I just want to do the most effective exercises. I have received so much valuable information the past 2 days. I appreciate this ao much.
    That's awesome - I was just trying to be clever.

    Following a program is the way to go and then beating that program to death to get every bit of gains -- whether that is strength/muscle or both -- that you can from it is the way to go. I know your limited with funds and training at PF, but a bodyweight program supplemented with using kettlebell and dumbbells can bring you very far.

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