Compound lifts?

1Highlander

I've done about all the cardio I care to do (ever) and am looking into getting into more serious strength training. I've been doing a fair amout of it at the gym but mostly just body weight stuff and various machines. I'm thinking about starting Stronglifts 5x5 so my question is: is that a good program? Also are compound lifts superior to isolation ones?


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1Highlander

What, no lifters at MFP?

savlyon

I don't think that anyone got laid this weekend because everyone is busy talking about EVERYTHING besides fitness and nutrition. I swear all of my "recent forums" are about underwear, shaving, rating the poster above you...on and on...

I don't know about that program...but I am also curious about lifting. I usually lift with the machines, but talking to a trainer last week, he suggested I move off of them and do as much work on the BOSU ball as possible because it is going to engage the core and burn more calories since that is a bigger muscle group. I've been trying to find some circuit workouts and ideas using the BOSU as well as free weights. I see this trainer daily but I hate to ask him because I am not paying him. I don't want him to think I'm freeloading.

I'd appreciate any links to websites...particularly for women. I try to lift my entire body every other day with the routine of one day on and one day off. I do cycling/swimming/running for cardio both on lift days and on non lift days and take one full day off a week.

ShapeUpSidney

From what I'v heard, compound lifts are not *superior* to exercises that isolate a particular muscle, but they are more recommended for beginners.

Jeff92se

Regardless of program, compound lifts are always going to be superior to machines or isolation lifts. It works the entire body vs just those mucles.

Unless you are a bodybuilder looking to work very specific areas for growth etc.. don't worry too much about them.

It's okay to work certain bodyparts but not at the expense of skipping your main body part lifts. ie.. do your main compound lifts 2 days out of the week, then you can try to target lift. But even then, I do all free weights. Or maybe some cables to target various areas.

There's also a time factor. Doing each muscle group invidiually is a ineffiecent way of working out. Compound lifts work the main group and many of the smaller groups at the same time. buring more calories and working more muscle groups at the same time.

1Highlander

Yeah, time is becoming a factor for me as my work outs keep getting longer and longer. I appreciate the advice folks.

taso42

Big fan of the compound lifts. I just recently started Starting Strength after having done isolated lifts for the past 2 years or so. This is way, way better, in terms of making real strength gains week after week. I feel strong and I am growing.

sportsforfun

The 5x5 program is great especially for beginners. Compound exercises tend to work much more of the body, encourage growth, strength, quickness, and power. I would never suggest someone starting out on lifting to start with isolation exercises. Do make sure that you start with lower weights though and perfect the form of every movement so to make sure that you do not hurt yourself. It would aid you to take a weight lifting class, hire someone, or just befriend someone that is experienced in these movements to teach you the correct way to perform each lift.

UponThisRock

That's a great program. Don't be this guy:

Jeff92se

haha who is that?

savlyon

I googled the Strong lifts 5x5...
Is it ok for women to do too? He uses a lot of male-oriented language.

dad106

Stronglift 5X5 is a good a program.. I know that a lot of people(both girls and guys) on this site do it. Make sure that you use proper form and go slow with the weight so that you don't injure yourself.

UponThisRock

I googled the Strong lifts 5x5...
Is it ok for women to do too? He uses a lot of male-oriented language.

Not marketed toward women...but there's no difference in lifts that men or women should be doing

taso42

Do make sure that you start with lower weights though and perfect the form of every movement so to make sure that you do not hurt yourself. It would aid you to take a weight lifting class, hire someone, or just befriend someone that is experienced in these movements to teach you the correct way to perform each lift.

Agree on perfecting the form with lower weight first.

I recommend Starting Strength by Mark Rippetoe for a detailed discussion of these compound lifts, with very, very detailed instructions on form. There is also a DVD that is very helpful. Basically the next best thing to having a skilled trainer.

Just to give you an idea, the chapter, "The Squat" is about 58 pages long! (with illustrations)

spinedocmfp

Ever see the people who are always at the gym, yet look the same. They likely do a boat load of isolation moves without ever doing compound moves. Deadlifts are my favorite lift, the one I look forward to all week. They kick your butt, but I love the raw effort it takes.

The previous comments about form are VERY important. Watch videos, read articles, ask you trainer about form. More so with deadlifts and squats. These are the most important exercises, but are more complicated in execution than you might expect.

ShapeUpSidney

Agree on perfecting the form with lower weight first.

Agree on this, but sometimes it's useful for me to use a slightly heavier weight to feel the move and get that mind-muscle connection. Then I switch to the lower one to perfect form. I can't always *feel* the mechanics of it with a really low weight

I also find that lightly touching the muscle while I do it helps with that mind-muscle connection. Helps to have a partner do this.

myofibril

I'm thinking about starting Stronglifts 5x5 so my question is: is that a good program?

Yes.

Also are compound lifts superior to isolation ones?

Depends on what you specifically hope to achieve with the exercise selection. If you are a beginner then generally compound lifts are superior. Once you reach a decent level of development isolation moves come more into play.

1Highlander

Thanks for the help folks.

caveats

There's also a time factor. Doing each muscle group invidiually is a ineffiecent way of working out. Compound lifts work the main group and many of the smaller groups at the same time. buring more calories and working more muscle groups at the same time.

Ditto on the time factor. I do almost exclusively compound moves because I do NOT want to be in the gym for 2 hours a pop. I usually am in and out of my program in under an hour if I don't rest too long between sets (including 10-15 minutes of warm-up on the elliptical), or about an hour if I'm resting more. My bf, on the other hand, LOVES the isolation exercises because, well, he's an engineer. To him, the ability to target specific muscles is what he wants. But it takes him a good 90+ minutes to get through his circuit.

Also, with compound exercises, you work out a bunch of little muscles that will help with balance. This has helped me tremendously in yoga and snowboarding.

I'm not against isolation exercises (in fact, if my elbows would allow it, I would target my triceps more with those.) I'm just a fan of efficiency, and compound is efficient.

xjamesrcaseboltx

Bro! Compound lifts are a must! Bench Press, Deadlifts, and Squats are the staples for building muscle. Isolation exercises are very useful but big compound lifts are what put on the most muscle. Take your time and start with LIGHT weight to really get your form down and then increase weight overtime. Learn proper for on bench to save your shoulders, learn proper form on deadlifts to protect your lower back, and when doing squat i would suggest doing them with free weights and not a smith machine. Some people prefer smith machine squats but using free weights allow your body to move in a much more fluid and natural way. Using free weights will also recruit all of the smaller stabilizer muscles that are eliminated when using a machine. Above everything, learn proper form! Good luck and be smart!

kmbrooks15

Read "New Rules of Lifting for Women"...great info! I plan to start the workouts in a couple of weeks (have to wait 6 weeks after gallbladder surgery...next Wednesday will be four weeks!). He has great information about weight training for women and that it's okay for women to lift heavier weights and WHY it's okay.

dawgn49

I have been on Stronglifts for 12 weeks and have seen great strength gains. Start low and work your way up. I have seen linear progression in every lift and have set many personal bests. Eating at a caloric deficit and lifting heavy compounds has allowed me to cut fat and get stronger.

Ambrogio1

All I do and All I have ever done is lift Heavy and do Compound lifts.

Squats
Deadlifts
Bench/Dumbells
Clean and Press
Squat
Weighted Chinups
Weighted Dips

I have some tennis elbow now, I haven't done biceps in over 6 weeks. But low and behold my biceps grew.
If you did the above and reached maximum effort on all days you would be very fit.

I got my heart rate up to 190 once doing clean and press

mikedunne101

Most people will do a mixture of the two, but the focus should mainly be on compound exercises.

My advice would be to first decide wether you're going to do a full body routine or a split routine.

Then do some research, set yourself a routine, include all the really important exercises (bench press, rows,shoulder press, leg press, flys etc.), and most importantly once you've sorted out what you're going to be doing, keep good form. Dont rush into piling the weight on, people are much more likely to be looking at you like you're crazy if you're not doing the movement properly than if you're doing them correctly with a low weight and also dont over train.

Theres loads of information on the internet. Just google stuff like 'chest workout' 'back workout' 'legs workout' 'shoulders workout' or 'split routine' 'full body routine'

Try this website http://www.bodybuilding.com/exercises/ good for looking at different exercises, with videos of how to peform them with correct form, what muscles the exercise is working and wether its compound or a isolation exercise.

Jeff92se

I have been on Stronglifts for 12 weeks and have seen great strength gains. Start low and work your way up. I have seen linear progression in every lift and have set many personal bests. Eating at a caloric deficit and lifting heavy compounds has allowed me to cut fat and get stronger.

Exactly what I do. But I cycle in-between heavy and light cycles. My body doesn't constant heavy lifts. But I've been able to lose weight while maintaining my muscle mass (if not actually gain a touch). This site has keeping my calorie and protein count on point.