Best free weight compound workout?
RayneScar
Posts: 44 Member
Hi guys, just want a bit of input. I really want to increase the amount of compound movements I am doing with my weights. What would you suggest? Squats, deadlifts, bent-over rows etc.?
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this..
or all pro beginner routine..0 -
Hi guys, just want a bit of input. I really want to increase the amount of compound movements I am doing with my weights. What would you suggest? Squats, deadlifts, bent-over rows etc.?
if your current program does not already include all of the compound movements then it is lacking, IMO0 -
I do those moves I mentioned above (squats, deadlifts, bent-over rows), and I don't follow a specific program as I find I get bored of them. I prefer doing as much of whatever it is I want any time I pick up a weight and so far that's working for me.
I'll have a look at the programs listed above and maybe pick out a couple of moves there. Thanks!
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I do those moves I mentioned above (squats, deadlifts, bent-over rows), and I don't follow a specific program as I find I get bored of them. I prefer doing as much of whatever it is I want any time I pick up a weight and so far that's working for me.
I'll have a look at the programs listed above and maybe pick out a couple of moves there. Thanks!
you should really follow a structured program. just doing whatever you feel like is the equivalent of spinning your wheels.0 -
I do those moves I mentioned above (squats, deadlifts, bent-over rows), and I don't follow a specific program as I find I get bored of them. I prefer doing as much of whatever it is I want any time I pick up a weight and so far that's working for me.
I'll have a look at the programs listed above and maybe pick out a couple of moves there. Thanks!
I would think that it'd be difficult to determine if you are making progress or not if you're not doing something structured. Not sure if this is considered sound advice or not but I'd look for structure at least 3 days a week (doing the compound movements listed above) then possibly some accessory work on the other days.0 -
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I do those moves I mentioned above (squats, deadlifts, bent-over rows), and I don't follow a specific program as I find I get bored of them. I prefer doing as much of whatever it is I want any time I pick up a weight and so far that's working for me.
I'll have a look at the programs listed above and maybe pick out a couple of moves there. Thanks!
Not sure how you'd get bored increasing lower body lifts by 10lbs per week or upper body by 5lbs per week. By week 8 I was asking myself "self, do you think you can crank out 5 sets of 5 reps at this weight?!" Never a dull moment.
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piperdown44 wrote: »I do those moves I mentioned above (squats, deadlifts, bent-over rows), and I don't follow a specific program as I find I get bored of them. I prefer doing as much of whatever it is I want any time I pick up a weight and so far that's working for me.
I'll have a look at the programs listed above and maybe pick out a couple of moves there. Thanks!
Not sure how you'd get bored increasing lower body lifts by 10lbs per week or upper body by 5lbs per week. By week 8 I was asking myself "self, do you think you can crank out 5 sets of 5 reps at this weight?!" Never a dull moment.
agree0 -
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what about bench?0
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You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.0 -
victoriaamarie1330 wrote: »You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.
But that's what I AM doing.. I'm not following a program because I find them restrictive and a lot of them are based on what you would find in a gym as opposed to what I would have at home.
I'm increasing the weight I'm lifting regularly, I'm doing a variety of movements. I was just looking for suggestions for OTHER moves.
Right now I do;
Deadlifts
Squats
Bent-over rows
Pullovers
Leg curls
Bicep curls
Side bends
Wrist curls
Bench presses
Overhead presses
Abdominal leg lifts
Tricep curls
A bunch more that I can't think of right now.
Any other suggestions?0 -
Op, you asked for compound lifts. They are the big 5 - squats, OHP, bench, pendlay row and deadlift. I think what you are looking for are accessory lifts. I have done a variety of them over the years and tend to narrow down a list of 5 or 6.
3 times a week I do the compound lifts + accessory lifts
I tend to do the same ones for about 8 weeks them change them up. I'll do back and biceps on one day, chest and triceps another day and legs on the third day. I use Google and you tube to find the particular exercises.
EG
Monday:
Squat
bench
Row
dumbell press
dumbell flyes
pushups
lat flyes
tricep extensions
Wednesday:
squat
over head press
deadlift
dumbell reverse curl
hammer curl
EZ bar curl
lat pulldown
seated cable row
pullups
Friday:
squat
bench
row
leg extension
leg curl
sumo squats
straight leg deadlift
weighted overhead walking lunges
calf raises
hope that helps give you some ideas0 -
Karen_libert wrote: »Op, you asked for compound lifts. They are the big 5 - squats, OHP, bench, pendlay row and deadlift. I think what you are looking for are accessory lifts. I have done a variety of them over the years and tend to narrow down a list of 5 or 6.
3 times a week I do the compound lifts + accessory lifts
I tend to do the same ones for about 8 weeks them change them up. I'll do back and biceps on one day, chest and triceps another day and legs on the third day. I use Google and you tube to find the particular exercises.
EG
Monday:
Squat
bench
Row
dumbell press
dumbell flyes
pushups
lat flyes
tricep extensions
Wednesday:
squat
over head press
deadlift
dumbell reverse curl
hammer curl
EZ bar curl
lat pulldown
seated cable row
pullups
Friday:
squat
bench
row
leg extension
leg curl
sumo squats
straight leg deadlift
weighted overhead walking lunges
calf raises
hope that helps give you some ideas
Fantastic! Thank you so much
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victoriaamarie1330 wrote: »You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.
But that's what I AM doing.. I'm not following a program because I find them restrictive and a lot of them are based on what you would find in a gym as opposed to what I would have at home.
I'm increasing the weight I'm lifting regularly, I'm doing a variety of movements. I was just looking for suggestions for OTHER moves.
Right now I do;
Deadlifts
Squats
Bent-over rows
Pullovers
Leg curls
Bicep curls
Side bends
Wrist curls
Bench presses
Overhead presses
Abdominal leg lifts
Tricep curls
A bunch more that I can't think of right now.
Any other suggestions?
if you can do all those moves from home then you can follow a structured program …
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victoriaamarie1330 wrote: »You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.
But that's what I AM doing.. I'm not following a program because I find them restrictive and a lot of them are based on what you would find in a gym as opposed to what I would have at home.
I'm increasing the weight I'm lifting regularly, I'm doing a variety of movements. I was just looking for suggestions for OTHER moves.
Right now I do;
Deadlifts
Squats
Bent-over rows
Pullovers
Leg curls
Bicep curls
Side bends
Wrist curls
Bench presses
Overhead presses
Abdominal leg lifts
Tricep curls
A bunch more that I can't think of right now.
Any other suggestions?
if you can do all those moves from home then you can follow a structured program …
But I don't WANT to follow a structured program. What I'm doing right now works for me and I'm seeing progress. If my legs hurt, I work on my upper body. If my arms hurt, I work on my lower body. If nothing hurts, I work on everything.
I get easily bored of strict routines so I make mine up as I go along.0 -
victoriaamarie1330 wrote: »You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.
But that's what I AM doing.. I'm not following a program because I find them restrictive and a lot of them are based on what you would find in a gym as opposed to what I would have at home.
I'm increasing the weight I'm lifting regularly, I'm doing a variety of movements. I was just looking for suggestions for OTHER moves.
Right now I do;
Deadlifts
Squats
Bent-over rows
Pullovers
Leg curls
Bicep curls
Side bends
Wrist curls
Bench presses
Overhead presses
Abdominal leg lifts
Tricep curls
A bunch more that I can't think of right now.
Any other suggestions?
if you can do all those moves from home then you can follow a structured program …
But I don't WANT to follow a structured program. What I'm doing right now works for me and I'm seeing progress. If my legs hurt, I work on my upper body. If my arms hurt, I work on my lower body. If nothing hurts, I work on everything.
I get easily bored of strict routines so I make mine up as I go along.
Lol ok op you know better than pros got Ya...
Good luck with your progress0 -
victoriaamarie1330 wrote: »You should follow a routine for at least a few weeks, otherwise your body will not have time to adapt and though you may feel like you are getting in a good workout, you are not making the progress and strength gains that you could.
Trying to lift more/competing with yourself is a good way to not get bored.
But that's what I AM doing.. I'm not following a program because I find them restrictive and a lot of them are based on what you would find in a gym as opposed to what I would have at home.
I'm increasing the weight I'm lifting regularly, I'm doing a variety of movements. I was just looking for suggestions for OTHER moves.
Right now I do;
Deadlifts
Squats
Bent-over rows
Pullovers
Leg curls
Bicep curls
Side bends
Wrist curls
Bench presses
Overhead presses
Abdominal leg lifts
Tricep curls
A bunch more that I can't think of right now.
Any other suggestions?
if you can do all those moves from home then you can follow a structured program …
But I don't WANT to follow a structured program. What I'm doing right now works for me and I'm seeing progress. If my legs hurt, I work on my upper body. If my arms hurt, I work on my lower body. If nothing hurts, I work on everything.
I get easily bored of strict routines so I make mine up as I go along.
That's because you are a beginner and beginners will respond to any sort of stimulation regardless of if it is intended for that level of experience. If you want to stick with it that's on you... others are just saying you can "fly to your destination" or you can "walk to it"... you're choosing to walk.0 -
What's with all the bitching? I asked for a bit of advice about weightlifting, not to be told I'm somehow lesser for not following a program. Simple.
Congratulations to you guys for doing so well and enjoying what you're doing. I'm taking a different approach. Leave it at that.0 -
What's with all the bitching? I asked for a bit of advice about weightlifting, not to be told I'm somehow lesser for not following a program. Simple.
Congratulations to you guys for doing so well and enjoying what you're doing. I'm taking a different approach. Leave it at that.
you asked for advice and got it..
if you already have all the answers, then why ask?0 -
What's with all the bitching? I asked for a bit of advice about weightlifting, not to be told I'm somehow lesser for not following a program. Simple.
Congratulations to you guys for doing so well and enjoying what you're doing. I'm taking a different approach. Leave it at that.
Offering suggestions for more rapid results and improvement =/= bitching, sorry you're easily offended. No one said you are lesser. You asked for suggestions on incorporating more compound movements and the programs selections given are outlined with the most beneficial ones. Your thread title is "Best free weight compound workout?".
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LolBroScience wrote: »What's with all the bitching? I asked for a bit of advice about weightlifting, not to be told I'm somehow lesser for not following a program. Simple.
Congratulations to you guys for doing so well and enjoying what you're doing. I'm taking a different approach. Leave it at that.
Offering suggestions for more rapid results and improvement =/= bitching, sorry you're easily offended. No one said you are lesser. You asked for suggestions on incorporating more compound movements and the programs selections given are outlined with the most beneficial ones. Your thread title is "Best free weight compound workout?".
This. Your title was asking for a workout, not exercises. Until you have years of lifting experience and the knowledge behind the lifts you're going to be better off with following a program set up by experienced lifters. Your question shows us that you don't have the knowledge and experience required to write your own. I don't really care what you do in the gym, but I'd rather spend my time in the gym wisely.0
This discussion has been closed.
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